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formats

Sunday 4363

Published on August 28, 2016, by in WOD.


CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

Strength

Make up lift / Core smash

WOD

Metcon (Time)

**5 2-minute rounds of:

15-ft. rope climb, 3 ascents

Row for calories

Rest at least 3 minutes between rounds.

Post calories rowed each round to comments.
**Courtesy of crossfit.com.

Cool Down/Stretch

 
formats

Saturday 4362

Published on August 27, 2016, by in WOD.


CrossFit Bellevue – CrossFit

Good luck to everyone competing in the CFBV Games today!

Start fast! Finish fast!!

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formats

Friday 4361

Published on August 26, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

WOD

Metcon (Time)

2k row

1 mile shake out run
This is meant to be a recovery session.

Feel free to spend the hour on stretching/mobility on your own or by doing ROMWOD.

Youth Athlete Strength

Strength: Back Squats use three rounds to build to 65% and then do 2-sets of 5-reps at 65%, 2-sets of 3-reps at 75%, 1-set of 1-reps at 85% and 1-set of max reps at 85%. After each set do 7-bent row and 10-weighted sit-ups.

Work Capacity: 10-hill sprints

Accessory Strength: Six rounds of 8-latteral lunges, 8-goblet squats.

Accessory Strength: Six rounds of 10-weighted lunges and 4-OTBox jumps.

Stamina

5k run with your sandbag, 150-Burpee Box Jumps, 5k run

Endurance

500 4ct flutter kicks while holding your sandbag at extended arm carry

 
formats

Thursday 4360

Published on August 25, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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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 warm-up sets ot build up to 65% then do two sets of 5 x 65%, 2 sets of 3 x 75%, 1-set of 1 x 85% and 1-set of max reps at 85%. After each set do 8-DB shoulder press, 10-tricpep push-ups.

Speed: 5-20-calorie bike rides

Accessory Strength: Six rounds of 6-DB Bench and 10-push-ups.

Accessory Strength: Six rounds of 8-DB Fly, 10-foot on box push-ups.

Accessory Strength: Six rounds of 8-Incline DB Bench, 8-clapping push-ups

Endurance

5k row

 
formats

Barbell Club and CF Skills- Thursday

Published on August 25, 2016, by in WOD.

CrossFit Bellevue – Barbell and CF Skills Club

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Skill

Vertical Jump

– 3 attempts for maximum height

Strength

1 Clean Pull + 1 Squat Clean

2 X 2 at 50%

2 X 1 at 60%

1 X 1 at 70%

3 x 1 at 80%