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

Friday 4368

Published on September 2, 2016, by in WOD.

CrossFit Bellevue – CrossFit

View Public Whiteboard

Warm-up

Strength

Deadlift (3×5 @ 80%)

WOD

Metcon (Time)

7 RFT

7 Ring Dips

7 HSPU

7 T2B

1 Rope Climb

Youth Athlete Strength

Strength: Back Squats, use three sets to build up to 55% 1RM, then do 10-sets of 10-reps at 55%, after each set do 10-lunges and 10-Sit-ups.

Work Capacity: 50cal bike ride

Accessory Strength: Six rounds of 8-Goblet Squats, 8-weighted lunges.

Accessory Strength: Six rounds of 10-weighted step-ups, 10-lateral lunges

Accessory Strength: Six rounds of 8-over box jumps, 16-thrusters.

Stretch: Supine back stretch, Calf Stretch

Stamina

10-rounds of 1-rope climb, 1-down and back sled push, hill run w/sand bag

Endurance

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

 
formats

Thursday 4367

Published on September 1, 2016, by in WOD.

CrossFit Bellevue – CrossFit

View Public Whiteboard

Warm-up

Snatch (15 mins to practice snatch ladder for this weekend)

WOD

Metcon (Time)

For Time

1k Row

2 Rounds of Cindy

750m Row

2 Rounds of Cindy

500m Row

2 Rounds of Cindy

Youth Athlete Strength

Strength: Bench Press, use three sets to build up to 55% 1RM, then do 10 sets of 10-reps at 55%, after each and every set do 7-tricep push-ups, 10-DB Shoulder Press.

Accessory Strength: Six rounds of 6-ring dips, 8-DB Bench press.

Stretch: Total body stretch

Endurance

10k ruck march

 
formats

Thursday 4367

Published on September 1, 2016, by in WOD.


CrossFit Bellevue – CrossFit

View Public Whiteboard

Warm-up

Hang Power Snatch (5×3)

WOD

Metcon (AMRAP – Reps)

15min AMRAP

40 GHD Sit Ups

30 Snatch (45/35)

30 GHD Sit Ups

30 Snatch (75/55)

20 GHD Sit Ups

30 Snatch (95/65)

10 GHD Sit Ups

AMRAP Snatch at 135/95
-Score is your total reps on last round of snatch.

-If you use a blank bar on the first round of Snatch, work from above the knee.

Youth Athlete Strength

Strength: Bench Press, use three sets to build up to 55% 1RM, then do 10 sets of 10-reps at 55%, after each and every set do 7-tricep push-ups, 10-DB Shoulder Press.

Accessory Strength: Six rounds of 6-ring dips, 8-DB Bench press.

Stretch: Total body stretch

Endurance

10k ruck march

 
formats

Barbell Club and CF Skills- Thursday

Published on September 1, 2016, by in WOD.


CrossFit Bellevue – Barbell and CF Skills Club

View Public Whiteboard

Skill

Ring/Bar Muscle Ups

– Movement review

– Modifications

Strength

Push Jerk

10 –> 1

*Adding weight every other set, ending at 80%

 
formats

Wednesday 4366

Published on August 31, 2016, by in WOD.

CrossFit Bellevue – CrossFit

View Public Whiteboard

Warm-up

CFBV dynamic warm up

Strength

Bench Press (3×5 @ 80%)

WOD

Metcon (Time)

2 RFT

20 Squats

10 Burpees

800m run

20 Jump Squats

10 Burpees

400m run

20 Jumping Lunges

10 Burpees

Youth Athlete Strength

Strength: Power Cleans, use three sets to build up to 55% 1RM, then do 10-sets of 5-reps at 55%, after each set do 7-straight bar curls and 10-sit-ups.

Strength: Power Cleans, use three sets to build up to 55% 1RM, then do 10-sets of 5-reps at 55%, after each set do 7-straight bar curls and 10-sit-ups.

Accessory Strength: Six Rounds of 10-single arm DB snatches, 8-over box jumps

Accessory Strength: Six rounds of 10-upright rows and 10-straight bar curls

Accessory Strength: Six rounds of 8-man makers and 8-ring rows.

Work Capacity: 12:00 of hill run and 7-wall ball, 14-sit-ups

Accessory Strength: Six Rounds of 10-single arm DB snatches, 8-over box jumps

Accessory Strength: Six rounds of 10-upright rows and 10-straight bar curls

Accessory Strength: Six rounds of 8-man makers and 8-ring rows.

Stamina

AMRAP in 20:00 of 40m broad jumps, 20-45lb shoulder press, 10-knees to elbows.

AMRAP in 15:00 of 20-push-ups and 40-leg levers.

Endurance

Run to Enatai, get wet, run back