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formats

Monday 4343

Published on August 8, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

WOD

Metcon (Time)

“The Seafair Struggle”

50-40-30-20-10

Air Squats

5-4-3-2-1

C&J@185/125

-Rest 5min-

21-15-9

Wall Balls

T2B

HSPU

-Rest 5min-

1 Mile Run
40* min time cap

Youth Athlete Strength

Strength 1: Dead-lift, use three rounds to build to 60% and then do 1-sets of 5 reps at 60%, 1-sets of 5-reps at 70%, 1-set of 5 reps at 80%. After each and every set do 5-pull-ups and 10-sit-ups.

Strength 2: Bench Press, use three rounds to build to 55% and then do 2-sets of 5 reps at 55%, 2-sets of 5-reps at 65%, 1-set of 5 reps at 75% and 1-set of max reps at 75%. After each and every set do 5-pull-ups and 10-sit-ups.

Work Capacity:10-20-30 lunges and push-ups.

Accessory Strength: 6-tricep push-ups, 8-DB bench

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

Stamina

10-hill sprints and 10-burpees after each sprint

Endurance

5k row

Cool Down/Stretch

 
formats

Sunday 4342

Published on August 7, 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)

3 RFT:

20 DB lunge steps

20 Atomic sit ups

20 DB Snatch (10 ea)

20 1 arm DB press

20 DB sit ups

choose your weight and post in comments.

Cool Down/Stretch

 
formats

Saturday 4341

Published on August 6, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

WOD

Metcon (AMRAP – Rounds and Reps)

“31Heroes”

AMRAP in 31 minutes of:

8 Thrusters (155/105)

6 Rope Climbs (15′)

11 Box Jumps (30″/24″)

[See below for scaling options]

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total number of rounds/reps (25 per round). Ex: 8+8 Rx (L3).

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

SCALED OPTIONS

L2 Division

8 Thrusters (105/75#)

6 Rope Climbs (15ft/10ft)

11 Box Jumps (24/20)

L1 Division

8 Thrusters (85/55#)

6 Ring Rows

11 Box Jumps (20/16)

Additional Scaling Options:

Scaling Rope Climbs: Rope Climb (10ft) 1:1, Pullups 1:1, Ring Rows 1:1

Thruster weight can be scaled further in either division. Thruster weight scaled to 70% of our 1RM Thurster.

Box Jump height can be scaled in all divisions. 24”, 20”, 16”, 12”

Box Jumps will be step downs only

Cool Down/Stretch

 
formats

6 Week Challenge – Day 18

Published on August 5, 2016, by in WOD.


CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge

Last day of the 6 week challenge! We hope you all had as much fun as we did!!

Please email josh@crossfitbellevue.com if you haven’t signed up for a normal membership and would like to!

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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

We did this workout on the first day of class! We hope you all push hard to get a better score!!

Cool Down/Stretch

 
formats

Friday 4340

Published on August 5, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Dead lift (3×5 @ ~ 50%)

deload week.

WOD

Metcon (Time)

0:00 – 4:00

500m max effort row

At the 4:00 mark, complete for time:

50 Air Squats

15 burpees

40 Air Squats

15 KB Swings 70/55

30 Air Squats

10 burpees

20 Air Squats

10 KB Swings

10 Air Squats
Score is your time when the workout is finished.

Youth Athlete Strength

Strength: Back Squat use three rounds to build to 55% and then do 2-sets of 5 reps at 55%, 2-sets of 5-reps at 65%, 1-set of 5 reps at 75% and 1-set of max reps at 75%. After each and every set do 8-tricep push-ups and 10-sit-ups.

Work Capacity: Sleds

Accessory Strength: Six rounds of 3-heavy single arm DB snatches, 6-chin-ups.

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

Stamina

1-mile run, 100-lunges, 50-ring rows, 800m run, 50-lunges, 25-ring rows, 400 m run, 30-lunges, 15-ring rows

Endurance

150 GI Jane burpees