206-412-5795
info@crossfitbellevue.com
Partner Gym
formats

Friday 4389

Published on September 23, 2016, by in WOD.

CrossFit Bellevue – CrossFit

View Public Whiteboard

Warm-up

Strength

Deadlift (Find 1 RM)

WOD

Metcon (AMRAP – Reps)

AMRAP in 12:00

5 Wall Balls 20/14

10 Double Unders

10 Wall Balls

20 Double Unders

15 Wall Balls

30 Double Unders

20 Wall Balls

40 Double Unders

etc.

Youth Athlete Strength

Strength: Back Squat use three rounds to build to 65% and then do 2-sets of 5 reps at 65%, 2-sets of 5-reps at 75%, 1-set of 5 reps at 85% and 1-set of max reps at 85%. After each and every set do 10-sit-ups.

Accessory Strength: Six rounds of 6-manmakers and 8-OH Plate Lunges.

Accessory Strength: Six rounds of 6-pull-ups and 8-upright rows.

Accessory Strength: Six rounds of 6-bicep curls, 8-goblets squats.

Stamina

21-15-9-9-15-21 of:

GI Jane burpees

Wall ball

Atomic sit-ups

Endurance

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

 
formats

Barbell Club and CF Skills- Thurs

Published on September 22, 2016, by in WOD.


CrossFit Bellevue – Barbell and CF Skills Club

View Public Whiteboard

Skill

20 minutes to do:

– Ring Pull-Ups: 5 x Max Set

– Pistols: Between sets of pull ups, practice pistol skill work

Strength

Overhead Squats

– 7×3 up to 80%

 
formats

Thursday 4388

Published on September 22, 2016, by in WOD.

CrossFit Bellevue – CrossFit

View Public Whiteboard

Warm-up

WOD

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (AMRAP – Reps)

EMOM 12:00

1: 4/2 Bar Muscle Ups

2: 12 Heavy KB Russian Swings

3: 16 Box Step Ups

Rest 2:00

AMRAP 6:00

4/2 Bar Muscle Ups

12 Heavy KB Russian Swings

16 Box Step Ups

Youth Athlete Strength

Warm-up: 10-8-6-4-2 of perfect push-ups.

Strength: Bench Press use three warm-up sets ot build up to 65% then do two sets of 5 x 65%, 2 sets of 5 x 75%, 1-set of 5 x 85% and 1-set of max reps at 85%.

After each set do 8-DB shoulder press.

Accessory Strength: Six rounds of 6-Incline DB Bench and 8-Tricep Push-ups.

Accessory Strength: Six rounds of 6-DB Flys and 6-foot on the box push-ups.

Accessory Strength: Six rounds of 6-close grip bench and 8-push-ups.

Endurance

2-mile swim, no fins

 
formats

6 Week Challenge – Day 11

Published on September 21, 2016, by in WOD.


CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge

View Public Whiteboard

Warm-up

CFBV JA’s & Dynamic Warm Up

Teach T2B

Weightlifting

Clean (6 x 3)

12 minute EMOM:

3x Full Clean on even minute

5x T2B on odd minute

Metcon

Metcon (Time)

5 RFT:

10x KB Swings

10 Wallballs

-cash out-

500m Row Sprint

Cool Down/Stretch

 
formats

Wednesday 4387

Published on September 21, 2016, by in WOD.

CrossFit Bellevue – CrossFit

View Public Whiteboard

Warm-up

CFBV dynamic warm up

Strength

Back Rack Lunge (3×12 choose your weight)

WOD

Metcon (AMRAP – Reps)

5 Rounds

3:00 to complete:

10 GHD Sit Ups

12 Push Ups

14 Calories Bike or Row

Youth Athlete Strength

Strength: Hang Power Clean, use three rounds to build to 55% and then do 2-sets of 5 reps at 55%, 2-sets of 5-reps at 65%, 1-set of 5 reps at 75% and 1-set of max reps at 75%. After each and every set do 5-pull-ups and 10-sit-ups.

Accessory Strength: Six rounds of 4-single arm DB Snatch and 4- OTBox Jumps.

Accessory Strength: Six Rounds of 6-knees to elbows and 8-straigth bar curls.

Accessory Strength: Six rounds of 6-chin-up and 10-atomic sit-ups.

Stamina

10-rounds of hill shuttle sprints. Set three cones up evenly from the hoop to the top. After each shuttle go inside and 10-pull-ups, 15-pushups, 20-situps.

Endurance

Run to Enatai, get wet, run back