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formats

Wednesday 4366

Published on August 31, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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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

 
formats

Tuesday 4365

Published on August 30, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV Dynamic Warm Up

Strength

Clean and Jerk (4×2 @ 80%)

WOD

Metcon (Time)

For time:

30-20-10-5

Box jump (24/20)

Pull-ups

Overhead squats (75/55)

Youth Athlete Strength

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

Strength: Shoulder 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 10-Tricep push-ups.

Speed: 10:00 of 3-5-7-9 power step get-offs

Speed: 10:00 of hill sprints

Accessory Strength: Six rounds of 10-DB Shoulder Press, and 10-DB Lunges.

Accessory Strength: Six rounds of 10-push-ups and 10-air squats.

Endurance

10k run

Cool Down/Stretch

 
formats

Barbell Club and CF Skills- Tues

Published on August 30, 2016, by in WOD.


CrossFit Bellevue – Barbell and CF Skills Club

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Skill

Double Unders

– Movemenr Review

– Skill Practice

Strength

Rear-Rack Press

5×5 at 45/35

Push Press

10 reps –> 1 rep

*add weight on every other sets of reps, working up to 80%

*rest is 1:1

 
formats

6 Week Challenge – Day 1

Published on August 29, 2016, by in WOD.


CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge

Welcome to the first day of your 6-Week Challenge! We can’t wait to see your progress!

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Warm-up

CFBV JA’s & Dynamic Warm Up

Metcon

6 Week Challenge (AMRAP – Rounds and Reps)

12 minute AMRAP:

5 Burpees

10 Box Jump (or Step Up)

15 Sit Ups

Cool Down/Stretch

 
formats

Monday 4364

Published on August 29, 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