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formats

Saturday 4355

Published on August 20, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

WOD

Metcon (AMRAP – Rounds and Reps)

“Toe Jam”

With a partner:

20 min AMRAP

partner a – row 500;

partner b – amrap of

3 toes to bar,

6 wall balls,

9 double unders

Your partner will pick up where you left off. Score is total number of rounds plus distance.

Cool Down/Stretch

 
formats

Friday 4354

Published on August 19, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Front Squat (5×3 @ 80%)

WOD

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

Rope climb

5 Power Snatch 95/65

10 Box Jump 24/20

Youth Athlete Strength

Strength: Strength: Back Squats use three rounds to build to 60% and then do 2-sets of 3-reps at 60%, 2-sets of 3-reps at 70%, 1-set of 3-reps at 80% and 1-set of max reps at 80%. After each set do 4-weighted lunges each and 10-GHD sit-ups.

Work Capacity: AMRAP in 12:00 of 10-sit-ups, 8-push-ups, 6-pistols each leg.

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

Accessory Strength: 6-over the box jumps, 8-jumping lunges, 10-broad jumps

Stamina

5k run, 500 flutter kicks, 5k run,

Every time you put your head or feet down you owe 5-burpees before continuing.

Endurance

Buddy sand bag run to Enatai, get wet, run back…1-sand bag

 
formats

Thursday 4353

Published on August 18, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Snatch (work to 85% then 5 singles at 85%.)

Lift/Skill

1 min max cals Assault Bike

WOD

Metcon (Time)

5 RFT:

7 HSPU

14 Pistols

Hill Run

Youth Athlete Strength

Warm-up: 10-8-6-4-2 of perfect push-ups.

Strength: Bench Press use three warm-up sets ot build up to 60% then do two sets of 3 x 60%, 2 sets of 3 x 70%, 1-set of 3 x 80% and 1-set of max reps at 80%. After each set do 8-DB shoulder press.

Speed: 7:00 of stair sprints

Speed-2: 7:00 of hill sprints

Accessory Strength: Six rounds of 8-Incline Press and 8-Tricep push-ups

Accessory 2: Six rounds of DB Flys and 8-foot on a box push-ups.

Endurance

200 calorie bike ride

 
formats

Barbell Club and CF Skills- Thursday

Published on August 18, 2016, by in WOD.


CrossFit Bellevue – Barbell and CF Skills Club

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Skill

Ring Work!

– Pull Ups, Skin-the-Cats, Hip Raises

Strength

3-Part Front Squats

(1/4, 1/2, Full)

– Focus on speed out of bottom

– Work up to a spicy set!

 
formats

Wednesday 4352

Published on August 17, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

Strength

Bench Press (3×3 85%)

WOD

Metcon (Time)

4 RFT:

Row 250m

10 DB/KB Snatch 55/35

50 m Farmers carry (down/back)

*Use only one DB/KB for snatch and farmers carry

Youth Athlete Strength

Strength: Hang Power Cleans use three rounds to build to 60% and then do 2-sets of 3-reps at 60%, 2-sets of 3-reps at 70%, 1-set of 3-reps at 80% and 1-set of max reps at 80%. After each set do 5-weighted pull-ups, 10-Sit-ups.

WOD: Three rounds of 10-pull-ups, 20-atomic sit-ups, 500 m row

Accessories: Six sets of 7-pull-ups, 7-box jumps.

Accessories 2: Six rounds of 4-DB single arm snatches and 8-bicep curls.

Stamina

10-rounds of

8 one arm spull-ups

10-30″ burpee box jumps

12-55lb kettlebell swings,

Endurance

Run to Enatai, get wet, run back