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formats

Monday 4399

Published on October 3, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

Strength

1 Clean + 2 Front Squats (EMOM x 12 – Build in weight)

1 Clean + 2 Front Squats
record heaviest set

WOD

Metcon (AMRAP – Reps)

EMOM 21:00

1: 15 Med Ball Cleans

2: 12 Dumbell Snatches

3: 50 Double Unders

Youth Athlete Strength

Strength: Dead-lifts use three rounds to build to 65% and then do 2-sets of 5-reps at 65%, 2-sets of 3-reps at 75%, 1-set of 1-reps at 85% and 1-set of max reps at 85%. After each set do 5-strict pull-ups, 7-knees to elbows.

Strength 2: Power Clean, use three rounds to build to 65% and then do 2-sets of 5 reps at 55%, 2-sets of 3-reps at 75%, 1-set of 1 reps at 85% and 1-set of max reps at 85%. After each and every set do 5-pull-ups and 7-knees to elbows.

Accessory Strength: Six rounds of 4-single arm DB bent row, 6-reverse grip bent rows.

Accessory Strength: Six rounds of 6-upright rows, 8-bicep curls.

Accessory Strength: Six rounds of 4-single arm snatches and 4-strict chin-ups.

Stamina

AMRAP in 30 of

25-45-lb. bar thrusters

25 burpees

25-sit-ups

Endurance

Run to Enatai, get wet, run back

Cool Down/Stretch

 
formats

Sunday 4398

Published on October 2, 2016, by in WOD.


CrossFit Bellevue – CrossFit

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Lift/Skill

Core Smash/Make-Up Lift

Metcon (Time)

For Time:

10 –> 1

Hang Power Clean (115/85)

Handstand Push-Ups

Toes to Bar

DUs

 
formats

Saturday 4397

Published on October 1, 2016, by in WOD.


CrossFit Bellevue – CrossFit

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Lift/Skill

Make-Up Lift or Core Smash

Metcon (AMRAP – Rounds and Reps)

Partner “Rankel”

In teams of 2, complete as many rounds as possible in 20 minutes of:

6 Deadlifts, 225/155

7 Burpee Pull-ups

10 Kettlebell Swings, 70/55

200m Run

In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010

 
formats

Friday 4396

Published on September 30, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Shoulder Press (Find new 1 RM)

If you DIDN’T find max BS, do that. If you DID, find your new 1RM Press.

WOD

Metcon (Time)

For time:

100 Overhead Squats 95/65

*Every time you drop the bar do 20 Burpees

Youth Athlete Strength

Strength: Strength: Back Squats use three rounds to build to 60% and then do 2-sets of 3-reps at 60%, 2-sets of 3-reps at 70%, 1-set of 3-reps at 80% and 1-set of max reps at 80%. After each set do 8-weighted lunges and 10-sit-ups.

Accessory Strength: Six rounds of 8-Straight bar bicep curls, 8-upright rows.

Accessory Strength: 6-over the box jumps, 8-jumping lunges, 10-broad jumps

Stamina

5 rounds for time of:

15 chest-to-bar pull-ups

30 one-legged squats, alternating

Endurance

Run to Enatai, swim end of pier to shore 10X, run back

 
formats

6 Week Challenge – Day 15

Published on September 30, 2016, by in WOD.


CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge

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Warm-up

CFBV JA’s & Dynamic Warm Up

Weightlifting

EMOM 6 min with empty barbell:

5x DL

5x Hang Clean

5x Front Squats

5x Push Press

5x Back Squat

Metcon

Metcon (AMRAP – Reps)

Intervals:

4 Rounds of 30 sec on/30 sec off:

Walking Lunge

KB Swing

Burpee

Air Squat

Sit Ups

Thrusters (#75/55)
Set up 6 stations and have people perform 4 sets of 30 seconds of work followed by 30 seconds of rest at each station

Cool Down/Stretch