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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

 
formats

Monday 4336

Published on August 1, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

3 Rounds:

10 Cal AB

15 Hollow Rocks

Back Squat (3×5@ ~50%)

deload week

WOD

Metcon (Time)

**For Time:

21 Thrusters (95/65)

21 Pull Ups

18 Squat Snatches (95/65)

18 Pull Ups

15 Thrusters

15 Pull Ups

12 Squat Snatches

12 Pull Ups

9 Thrusters

9 Pull Ups

6 Squat Snatches

6 Pull Ups

3 Thrusters

3 Pull Ups
**20 min time cap.

Choose a weight you can move quickly and efficiently. Remember, positive adaptation is achieved through INTENSITY.

Youth Athlete Strength

Strength 1: Dead-lift, use three rounds to build to 55% and then do 1-sets of 5 reps at 55%, 1-sets of 5-reps at 65%, 1-set of 5 reps at 75%. After each and every set do 5-high box jumps and 10-sit-ups.

Work Capacity: AMRAP in 10:00 of 30-jump rope, 20-lunges, 10-tricep push-ups, hill run

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

Accessory Strength: Six rounds of 8-single arm snatches and 8-OTBox jumps

Stamina

40-30-20-10, 10-20-30-40 sit-ups / Wall-ball

Endurance

Run to Enatai Beach, get wet, run back

Cool Down/Stretch

 
formats

6 Week Challenge – Day 16

Published on August 1, 2016, by in WOD.


CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge

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Warm-up

CFBV JA’s & Dynamic Warm Up

Metcon

Metcon (Time)

For Time:

21 Thrusters

21 Pull Ups

18 Squat Snatches

18 Pull Ups

15 Thrusters

15 Pull Ups

12 Squat Snatches

12 Pull Ups

9 Thrusters

9 Pull Ups

6 Squat Snatches

6 Pull Ups

3 Thrusters

3 Pull Ups

Rx: 65/45

Cool Down/Stretch

 
formats

Sunday 4335

Published on July 31, 2016, by in WOD.


CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

Strength

Make up lift / Core smash

WOD

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Cool Down/Stretch

 
formats

Saturday 4334

Published on July 30, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV Dynamic Warm-Up

Metcon

Partner Workout:

“Hold and Run”

200m Kettlebell Carry 55/35

5 Rounds

20 Pullups*

30 Pushups*

40 Air Squats*

200m run

To start the workout, one partner will carry both kettlebells 100m and the other will carry them back 100m for 200m total. Both partners must travel together. *Partner Double Kettlebell Farmer’s Carry Hold 55/35 is being conducted by one partner while other partner is doing pullups, pushups, and air squats. All reps are team totals. Partners may partition the reps any way. Both partners run 200m together at the end of each round.

Cool Down/Stretch

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