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formats

Wednesday 4359

Published on August 24, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

WOD

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here

Youth Athlete Strength

Strength: Power Cleans 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 5-weighted pull-ups and 10-weighted Sit-ups.

Work Capacity: 8-rounds each of Tabata Partner bicep curls, Over Box Jumps, Thrusters, Knees to elbows.

Accessory 1: Six rds 6-single arm DB Snatches, 6-Upright rows.

Accessory 2: Six rounds of 8-straight bar curls and 8-single arm DB bent rows.

Stamina

10-8-6-4-2 85lb thrusters

50-40-30-20-10 GHD sit-ups

Endurance

Run to Enatai, get wet, run back

 
formats

Tuesday 4358

Published on August 23, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Clean and Jerk (Work to heavy single)

WOD

Metcon (Time)

5RFT:

Bear crawl Turf (down and Back)

6 Deadlift (225/155)

10 Lateral burpees over bar

Youth Athlete Strength

Strength: Shoulder Press and Front Squats, 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 x 85% and 1-set of max reps at 85%. After each set do 8-DB Bench press.

Speed: 5-250 m rows.

Accessory Strength: Six rounds of 10-heavy DB Lunges, 10-push-ups

Accessory Strength: Six rounds of 8-DB Incline Press, 8-tricep push-ups.

Endurance

5k run

Cool Down/Stretch

 
formats

Barbell Club and CF Skills- Tuesday

Published on August 23, 2016, by in WOD.


CrossFit Bellevue – Barbell and CF Skills Club

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Skill

Ring Dips

-3×8 at RX or hardest modification possible

Strength

Snatch Skills

-5 sets of 1 Shrug + 1 Pull + 1 Hang Power Snatch at 70%, 75%, 80%, 82.5%, 85%

 
formats

Monday 4357

Published on August 22, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

Strength

Back Squat (15 mins to work to a heavy single for the day.)

record your heaviest lift

WOD

Metcon (Time)

7 rounds

7 Power clean (115/85)

7 WallBalls (20/14)

7 KB swings (55/35)

Youth Athlete Strength

Strength: Dead-lifts 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 5-strict pull-ups, 7-knees to elbows.

Work Capacity: Seven rounds of 7-KB Swings, 7-wall ball, 7-burpees, hill run.

Accessory Strength: 4-single arm DB bent row, 6-reverse grip bent rows.

Accessory Strength: Six rounds of 6-upright rows, 8-bicep curls.

Stamina

From 0:00-3:00, perform 3 rounds of:

3 pull-ups

6 push-ups

9 squats

From 3:00-6:00, perform 3 rounds of:

4 pull-ups

8 push-ups

12 squats

From 6:00-9:00, perform 3 rounds of:

5 pull-ups

10 push-ups

15 squats

From 9:00-12:00, perform 3 rounds of:

6 pull-ups

12 push-ups

18 squats

Endurance

Run to Enatai, get wet, run back

Cool Down/Stretch

 
formats

Sunday 4356

Published on August 21, 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)

Partner WOD: 5k Row

*Partners alternate 200m Run, 15 Air Squats, 10 Push Ups, 5 Strict Pull Ups

Cool Down/Stretch