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formats

Sunday 685

Published on May 2, 2010, by in WOD.

Rest Day

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Yesterdays results

Saturday 

 
formats

Saturday 684

Published on May 1, 2010, by in WOD.

Come join us for LuLuLemon CrossFit Bellevue Event on Sunday. Meet at the store at 0915 or in the downtown park at 0930.

Now offering AM CrossFit Pre-School classes info@crossfitbellevue.com.

Sign-up now for Introductory Boot Camp Saturday May 8th (8-10 am) and get started on your road to Elite Fitness. info@crossfitbellevue.com

CrossFit: Ron vs Jon, Five rounds of 5-C2B pull-ups, 5-C&J, 100 run. M135, W95.

Warm-up: 

Team CFBV and Pre-BUD/S:

#1 WOD – 1000

#2, 1700 – Teams of two will complete the following, 50 double unders, 100 push-ups, 75 power cleans (95 & 65), 50 wall ball (20 & 16), 25 Overhead Squats,(95 & 65), 50 double unders.

#3, 1800 – Team AMRAP in 12:00, 5-HSPU, 10 DL, 15 Box Jumps.

 How do you spell core strength? R-I-N-G-S 
 
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formats

Friday 683

Published on April 30, 2010, by in WOD.

Come join us for LuLuLemon CrossFit Bellevue Event on Sunday. Meet at the store at 0915 or in the downtown park at 0930.

Now offering AM CrossFit Pre-School classes info@crossfitbellevue.com.

Sign-up now for Introductory Boot Camp Saturday May 8th (8-10 am) and get started on your road to Elite Fitness. info@crossfitbellevue.com

CrossFit: "Big 21" 1-3-5-7-9-11-13-15-17-19-21 of sit-ups and leg levers.

Warm-up: JA's, 20-toes to bar, 20-chest slap push-ups.

CrossFit Kids: 5 rds of 10-push-ups, 10-sit-ups.

Strength: 3 x 5 of Back Squats. 1-65%, 2-75%, 3-85%.

Pre-BUD/S: AM – Sandbag burpee sprints, carry sandbag 40-m and perform 5-burpees, repeat 19-more times. PM – WOD 1-21, 21-1.

Coaching Notes: Sit-ups are performed with soles of feet placed together and legs butterflied out. DO NOT BRACE YOUR FEET. Leg levers will be perfomed with feet moving from 6-36" locked and straight. Head will be up the entire time. Put your head on the ground and the rep will not be counted.

Anna got some new bling!

Annas rings 

 
formats

Thursday 682

Published on April 29, 2010, by in WOD.

Come join us for LuLuLemon CrossFit Bellevue Event on Sunday. Meet at the store at 0915 or in the downtown park at 0930.

Now offering AM CrossFit Pre-School classes info@crossfitbellevue.com.

Sign-up now for Introductory Boot Camp Saturday May 8th (8-10 am) and get started on your road to Elite Fitness. info@crossfitbellevue.com

CrossFit: Skills and Strength day.

Warm-up: JA's, 20-shoot throughs, 20-Hollow Rocks,

Level-3: Skills, Free handstands, parrallete handstands, parrallete V-holds.

Level-2: Skills, Wall Handstands, mature ring tucks, pistols.

Level-1: Skills, ring tucks, parrallete L-sits, pistols.

CrossFit Kids: Handstands, cartwheels, ring L-sits.

Strength:  3 x 5 Bench Press, 1-65%, 2-75%, 3-85%.

Pre-BUD/S: AM – 500 timed SS swim no fins, 500 DP swim, 500 timed freestlye swim, PM – 1-2-3-4…15-14…push-ups and sit-ups.

Coaching Notes: Do not attempt higher level skills work, the risk of serious injury is highly likely. Please ask Certified Gymnastics Instructors Gabe, Christina, Leilani, Jon R. Jon L. Levi, Scott, Matt F., Janice or myself for spots and assistance before attempting any movement. Level-3 atheletes ensure you have spotter for all movements.

Skill gone wrong. We will work on high wire balance next week. Anyone got a snow shovel?

JL ZipLine2 

Yesterdays Results

Wednesday 
 

 
formats

Wednesday 681

Published on April 28, 2010, by in WOD.

Now offering AM CrossFit Pre-School classes info@crossfitbellevue.com.

Sign-up now for Introductory Boot Camp Saturday May 8th (8-10 am) and get started on your road to Elite Fitness. info@crossfitbellevue.com

CrossFit: Three rounds of 15-Ring dips, 30-Wall Ball, 50-Double Unders.

Warm-up: 

Level-2&3:Men 20lbs, Women 16lbs.

Level-1: Men 15lbs, Women 10lbs., 150 singles.

CrossFit Kids: Three rounds of 15-sit-ups, wall ball, 50 single jump ropes.

Tree Frogs: 4-6lbs.

Tadpoles: Soccer balls.

Endurance:  10k run

Pre-BUD/S:AM – Endurance, PM – WOD.

Coaching Notes:Strict ring dips should be performed with arms at full extension and bending till ring makes contact with middle of armpit. You will then extend till the elbows are extended and locked. Wall ball should be performed with hip-line moving below knee-line, ball should be kept at face level and thrown to 10' target.

CFBV and Dr. Bob go disco at the skating rink, check out those legs baby!

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Yesterdays Results
 Tuesday