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formats

Tuesday 4442

Published on November 15, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Metcon (Time)

10min EMOM:

– 1 Shuttle Run
* Score is slowest run of the 10 attempts

Clean and Jerk (1×1)

25 min to find heavy single C&J

*3 attempts at final lift

*Longer time allotted = smaller jumps & more frequent/longer breaks (90+ seconds between heavier lifts)

Mobility

Pick one area of limiting mobility and do 5-7 minutes of work to improve! If you need ideas, ask your coach.

 
formats

Monday 4441

Published on November 14, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Skill

10 min DUs work or 8 min EMOM- 20 DUs

Metcon (Time)

7 rounds for time:

7 Thrusters 95/65

7 Knees to Elbows

7 Ring Dips

 
formats

Sunday 4440

Published on November 13, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Strength

Make-Up Lift/Core Smash

Metcon (AMRAP – Reps)

Team Workout: In teams of 3, do as many reps as possible during the following time allotments. Score is total reps across all 4 stations.

4 stations x 5 min AMRAP (1 min rest between stations)

Station 1:

10 KBS 55/35

10 KBHP

10 Goblet Squats

Station 2:

10 Med Ball Cleans 20/14

10 Wall Ball Shots

10 Wall Ball Slams

Station 3:

10 Dumbbell Thrusters 55/35

10 Dumbbell Rows

10 Dumbbell Curls

Station 4:

10 Lunges with plate overhead 25/15

10 Sit-Ups with plate

10 Burpees onto plate

* While one team member is working, the team member that is next is holding a plank while the other is resting. The team member doing the plank may rotate from the sides to center, but the whole team must stop at do 5 burpees if a team member fails during their plank. Teams must start with the team member that was finishing at the previous station.

 
formats

Saturday 4439

Published on November 12, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Metcon (AMRAP – Rounds and Reps)

“Armistice”

11 minute AMRAP (As Many Repetitions As Possible)

11- Power Cleans

11- Burpees Over the Bar

19- Deadlifts

18- Pull-Ups

RX-135/95

Modified Workout (Without Barbell)

11min AMRAP

11- Push Ups

11- Burpees

19- Sit-ups

18- Air Squats

The significance of the repetitions in this workout can be seen in the layout where the 11min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.

 
formats

Friday 4438

Published on November 11, 2016, by in WOD.


CrossFit Bellevue – CrossFit

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Warm-up

WOD

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlits, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here

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 2-OTB jumps and 10-weighted sit-ups. .

Work Capacity: 50-shades of grey

1) OH Lunges

2) Weighted leg levers

3) Box jumps

4) Broad jumps

5) Knees to elbows

6) Shoulder press

7) Bicep curls

8) Knees to elbows

9) Weighted sit-ups

10) OH Squats

Work Capacity: Team plate run

Accessory Strength: Six rounds of 4-weighted pistols and weighted knee to chest jumps.

Accessory Strength: Six rounds of 4-back rack lunges and 4-stair jumps.

Stamina

1-mile 45lb plate run. Every second over 10:00 is a burpee box jump

Endurance

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