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formats

Tuesday 4358

Published on September 6, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV Dynamic Warm-Up

Strength

Overhead Squat (Up to heavy triple)

WOD

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Youth Athlete Strength

Strength: Shoulder Press and Front Squats, use three warm-up sets to build up to 40% then do two sets of 5 x 40%, 2 sets of 5 x 50%, 2-sets x 60%. After each set do 10-perfect push-ups.

Accessory Strength: Six rounds of 8-side shoulder raises, 8-front shoulder raises

Endurance

10k run

 
formats

Monday 4357

Published on September 4, 2016, by in WOD.

CrossFit Bellevue – CrossFit

REMINDER: GYM IS CLOSED ALL DAY FOR LABOR DAY.

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formats

Sunday 4356

Published on September 4, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Lift/Skill

Make-Up Lift/Core Smash

WOD

“Abbate”

Run 1 mile

155 pound Clean and jerk, 21 reps

Run 800 meters

155 pound Clean and jerk, 21 reps

Run 1 Mile

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

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Metcon (Time)

1 Mile Run

21 C&J at 155/105

800m Run

21 C&J

1 Mile Run

 
formats

Saturday 4355

Published on September 3, 2016, by in WOD.


CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

WOD

Cool Down/Stretch

Morrison (Time)

50-40-30-20-10

Wall-Ball Shots, 20#

Box Jumps, 24″

Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
Complete with a partner for time.

Part A is working through the movements. Part B is on Air Bike for calories.

switch every 20 calories

 
formats

6 Week Challenge – Day 3

Published on September 2, 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

Hang Power Clean (3 x 5)

In CrossFit, we pride ourselves in our ability to teach and learn functional movements that we can utilize in everyday life. On Monday we taught you how to get up and down off the ground (burpees). On Wednesday, we taught you how to pick an external object off the ground by properly loading your hamstrings and maintaining midline stabilization (i.e. a straight back) through the deadlift. Now we are going to build upon the deadlift and learn how to properly move an external object from the ground to our hip, and then to our shoulders!!

Metcon

Metcon (AMRAP – Reps)

10 Min AMRAP:

6 Hang Power Cleans

10 Bar Facing Burpees

Rx: 75/55, Bar Facing Burpees

L1: 65/45, Burpees

L2: 55/45, Jump Overs

Cool Down/Stretch