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formats

Saturday- 4390

Published on September 17, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Deficit Deadlifts (5 x 5)

Up to 85% of 1RM

Metcon (AMRAP – Rounds)

“Rankel”

20 Min AMRAP

6 DL (225/155)

7 Burpee Pull-Ups

10 KB Swings (70/55)

200m/250 row

 
formats

Friday 4382

Published on September 16, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Snatch (EMOM x 10)

start ~ 60% and build

record heaviest lift

WOD

Metcon (AMRAP – Reps)

Death By Push Press

75/55

*must do 2 Burpees at the top of each min before you start push press*
Death by:

min 1 = 1 rep

min 2 = 2 reps

min 3 = 3 reps

…..

**score is the total push press reps completed in your successful rounds. If you do not complete the full round of push press those reps do not count.

Youth Athlete Strength

Warm-up: 20-air squats, 10-front squats, 10-back squats.

Strength: Find 1RM Back Squat

Power: Max Broad Jump.

Stamina

44-rope climbs as a group

Endurance

Run to Enatai with a 44lb sandbag, d0 44-burpees in the water, run back

 
formats

6 Week Challenge – Day 9

Published on September 16, 2016, by in WOD.


CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge

Almost done with Week 3! You are half way done with your 6-week challenge!

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Warm-up

CFBV JA’s & Dynamic Warm Up

Weightlifting

Hang Power Snatch (7 x 3)

EMOM 7 minutes

3x Power Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

7 Pull Ups

7 Front Squats

Hill Run

Rx: 95/65

L1: 75/55

L2: 65/45

L3: 45/35

Cool Down/Stretch

 
formats

Barbell Club and CF Skills- Thurs

Published on September 15, 2016, by in WOD.


CrossFit Bellevue – Barbell and CF Skills Club

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Skill

Broad Jump

– 5x Max Distance

Strength

Death By: Back Squats

– Goal: shoot for body weight!

 
formats

Thursday 4381

Published on September 15, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

WOD

Metcon (Time)

3 RFT:

20 Cal AB

20 Abmat Sit ups

20 Air Squats

20 Push Ups

Mobility

ROMWOD if you have the time.

Otherwise, banded hip and shoulder stretch.

4 min freestyle on the foam roller.

Youth Athlete Strength

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 6-65% Barbell shoulder press, 8-45lb plate front raises.

Endurance

44-laps in the pool