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formats

Monday 4378

Published on September 12, 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 mins (building)

1 Clean + 2 Front Squats

WOD

Metcon (Time)

7 RFT:

10 DB Push Press

10 DB Lunges (5 ea)

10 DB Deadlifts

*Every time you drop the DB, do 10 burpees

Rx: 35/25

Youth Athlete Strength

Warm-up: 20-dead-lifts, 15-sumo deadlift high pulls, 10-hang power cleans.

Strength: Find 1RM Dead-lift

Strength: Find 1RM Bench Press

Speed: 400 m run

Speed: 100 m run

Speed: 40 m run

Conditioning: 2:00 max push-ups

Conditioning: 2:00 max sit-ups.

Stamina

150-gi jane burpees for time

Endurance

5k run for time

Cool Down/Stretch

 
formats

Monday 4378

Published on September 12, 2016, by in WOD.


CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

Strength

Back Squat (5×5 @ 75%)

WOD

Metcon (Time)

4 RFT

20 cal row

8 clean and jerk (135/95)

200 m run

Youth Athlete Strength

Strength: Dead-lifts, use three sets to build up to 55% 1RM, then do 7 sets of 5-reps at 55%, after each and every set do 7-chin-ups and 10-weighted sit-ups.

Work Capacity: AMRAP IN 7:00 of 40m broad jumps, 10-single arm DB Snatches each arm, 10-knees to elbows.

Accessory Strength: Six rounds of 10-single arm bent row, 10-straight bar bicep curls.

Accessory Strength: Six rounds of 10-upright rows and 10-bent rows.

Stretch: PSOAS, Banded hamstring and pidgeon stretches

Stamina

10-rounds of 10-pull-ups and 20 walking lunges

Endurance

Run to Enatai, get wet, run back

Cool Down/Stretch

 
formats

Sunday 4377

Published on September 11, 2016, by in WOD.


CrossFit Bellevue – CrossFit

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Lift/Skill

Make-Up Lift/Core Smash

WOD

Metcon (Time)

2001m Row or 2001m Run (1.25 miles)

11 Box Jumps (30″ / 24″)

11 Thrusters (125# / 85#)

11 Burpee Chest to Bar Pull-ups

11 Power Cleans (170# / 120#)

11 HSPUs

11 KB Swings (2 pood / 1.5 pood)

11 Toes to Bar

11 Deadlifts (170# / 120#)

11 Push Jerks (110# / 75#)

2001m Row or 2001m Run (1.25 miles)

******If you begin with a row, finish with a run and vice versa.
The 2001M row or run represents the year the attack took place.

The 11 Reps of 9 exercises represent the date.

Even the weights have meaning.

The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.

The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower

The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined

The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center

 
formats

Saturday 4376

Published on September 10, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

WOD

Metcon (Time)

Partner “DVB”

[35 Minute Time Cap]

8 x 200m Run with a single Medicine Ball (20/14)

8 Rounds

10 Wallballs (20/14) to 10ft

1 rope climb**

4 x 200m Run with a single Medicine Ball (20/14)

4 Rounds

10 Wallballs

1 rope climb

2 x 200m Run with a single Medicine Ball (20/14)

2 Rounds

10 Wallballs

1 rope climb
Scale for Rope climbs:

10ft climb 1:1, Seated rope climb 2:1, ring rows 5:1.

One athlete working at a time. Partners may partition the rounds and reps any way. For the run, partners may alternate 100, 200, or 400m on the runs for 1600m, then 800m, then 400m total.

Cool Down/Stretch

 
formats

6 Week Challenge – Day 6

Published on September 9, 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

Back Squat (5 x 5)

10 Hollow Rocks b/t Back Squats

Metcon

Metcon (AMRAP – Reps)

12 min EMOM:

10 DB Burpee Deadlift

4 Shuttle Runs

40 Singles

Cool Down/Stretch