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formats

Thursday 4339

Published on August 4, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Power Snatch (15 mins of technique work. Keep it light and fast.)

WOD

Metcon (Time)

4 RFT:

200 m run

15 GHD sit ups

hill run

15 GHD hip ext

Wall to wall stair run

15 push ups

Youth Athlete Strength

Bench Press use three warm-up sets to build up to 55% then do two sets of 5 x 55%, 2 sets of 5 x 65%, 1-set of 5 x 75% and 1-set of max reps at 75%. After each set do 8-DB shoulder press.

Work Capacity: rowing, running, biking

Accessories: 6-rounds of 8-DB Bench / 8-DB Shoulder press

Endurance

Ruck to Mercer Island bridge on far side of island and back. 25lbs

 
formats

Barbell Club and CF Skills- Thursday

Published on August 4, 2016, by in WOD.


CrossFit Bellevue – Barbell and CF Skills Club

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Skill

Pistols

– Movement Review

– Modifications

2 Max Sets

Strength

Snatches

– Movement Review

– Footwork

5×3 up to heavy triple

 
formats

6 Week Challenge – Day 17

Published on August 3, 2016, by in WOD.


CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge

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Metcon (Time)

Wod #4

{20-Minute Time Cap}

For time:

10 Cals on AB

20 T2B Pull-Ups

30 Box Jumps

40 Wall Balls

50 Double Unders

40 Wall Balls

30 Box Jumps

20 T2B Pull-Ups

*Scale accordingly
Variations:

Rx:

T2B Pull-Ups

Box Jumps: 24/20

Wall Balls (to target) 20/14

Double Unders

Masters:

T2B Pull-Ups

Step Ups: 24/20

Wall Balls (to target) 15/10

Double Unders

Scaled:

Knee Raises & Jumping Pull-Ups

Step Ups: 24/20

Wall Balls (to wall) 15/10

Single Unders

Warm-up

CFBV JA’s & Dynamic Warm Up

Metcon

Have fun joining the regular class for the CFBV Open wod!

Cool Down/Stretch

 
formats

Wednesday 4338

Published on August 3, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

4 min easy spin on AB

2 Rds

10 hollow rock / 10 supermans

banded / partner shoulder stretch

CFBV Open 16.4

As you know the open is individual (but your scores will be counted toward your partners total). For those competing, make sure to have a judge and turn in your score card.

Metcon (AMRAP – Rounds and Reps)

Wod #4

20 Min AMRAP:

10 Cals on AB

20 T2B Pull-Ups

30 Box Jumps

40 Wall Balls

50 Double Unders

40 Wall Balls

30 Box Jumps

20 T2B Pull-Ups
Variations:

Rx:

T2B Pull-Ups

Box Jumps: 24/20

Wall Balls (to target) 20/14

Double Unders

Masters:

T2B Pull-Ups

Step Ups: 24/20

Wall Balls (to target) 15/10

Double Unders

Scaled:

Knee Raises & Jumping Pull-Ups

Step Ups: 24/20

Wall Balls (to wall) 15/10

Single Unders

Youth Athlete Strength

Strength: Power clean use three warm-up sets to build up to 55% then do two sets of 5 x 55%, 2 sets of 5 x 65%, 1-set of 5 x 75% and 1-set of max reps at 75%. After each set do 8-DB shoulder press.

Work Capacity: AMRAP in 15:00 of 8-manmakers, 12-OH Plate lunges, 50-jump ropes.

Accessory Strength: Six rounds of 6-Incline DB Bench and 8-Tricep Push-ups.

Accessory Strength: Six rounds of 6-DB Flys and 6-foot on the box push-ups.

Stamina

1-mile 45lb plate run

5-rounds of 10-HSPU / 10-KB swings

1-mile 45lb run

Endurance

Ruck 25lbs to Downtown Bellevue park, run to Enatai Beach park, get wet, run back. take water

 
formats

Tuesday 4337

Published on August 2, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Power Clean (15 mins of technique work. Keep it light and fast.)

WOD

Metcon (Time)

8 Rounds for Time:

3 Clean & Jerk 135/95

6 Burpee Box Jump-Overs 24/20

Youth Athlete Strength

Strength: Find 1RM Front Squat

Strength: Shoulder Press.

Strength: Max toes to bar in 1-set

Strength: Max wall ball shots in 2:00

Endurance

10k ruck w/25lbs

Cool Down/Stretch