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formats

Friday 4333

Published on July 29, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Core Smash:

4 rds

:60 sec flutter kicks

:60 sec plank hold

:60 sec rest

WOD

Metcon (Time)

“Pay the Man”

Buy In: 1000m Row

4 Rounds:

10 Deadlift 275/185

50 Dubs

Cash Out: 50 Cal AB

Youth Athlete Strength

Strength: Find 1RM Back Squat

Power: Max Broad Jump.

Speed: 4-attempts each.

Big ones: 2-plates on sled 1-push for time.

Medium ones: 1-45

Little ones: sled only

Stamina

5-hill buddy carries each, 100-med ball partner sit-ups, 100-high five burpees, 5k partner sandbag run.

Endurance

10-rounds of

20-4ct jumpting jacks

20-4ct flutter kicks

20-4ct good morning darlings

20-push-ups.

 
formats

6 Week Challenge – Day 15

Published on July 29, 2016, by in WOD.


CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge

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Warm-up

CFBV JA’s & Dynamic Warm Up

Weightlifting

EMOM 6 min with empty barbell:

5x DL

5x Hang Clean

5x Front Squats

5x Push Press

5x Back Squat

Metcon

Metcon (AMRAP – Reps)

Intervals:

4 Rounds of 30 sec on/30 sec off:

Walking Lunge

KB Swing

Burpee

Air Squat

Sit Ups

Thrusters (#75/55)
Set up 6 stations and have people perform 4 sets of 30 seconds of work followed by 30 seconds of rest at each station

Cool Down/Stretch

 
formats

Thursday 4332

Published on July 28, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Hang Snatch + Snatch (find a heavy)

WOD

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

1 Snatch@135/95

3 HSPU

5 Burpees

Youth Athlete Strength

Strength: Max Bench Press

Speed: Max calories in 5:00 airdyne

Speed: Max calories in 5:00 row

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.

Accessory Strength: Six rounds of 6-65% Barbell shoulder press, 8-45lb plate front raises.

Endurance

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

 
formats

Barbell Club and Skills- Thursday!

Published on July 28, 2016, by in WOD.

CrossFit Bellevue – Barbell and CF Skills Club

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Skill

Strict Pull-Ups/Chin-Ups

– Movement Review

– Modifications

3x Max Sets

Strength

Romanian Deadlifts

– Movement Review

– Modifications

3×5 at 60-70% effort

Weighted GHD back extensions

– Movement Review

– Modifications

3×6 at 15-35lbs

 
formats

Wednesday 4331

Published on July 27, 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 16.2

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 – Reps)

Wod # 2

10-Minute AMRAP:

2 Hang Clean + 2 S2OH

4 Hang Clean + 4 S2OH

6 Hang Clean + 6 S2OH

8 Hang Clean + 8 S2OH

10 Hang Clean + 10 S2OH

Etc…

Rx: 95/65

Scaled / Masters: 65/45

Wod #3

5 min to establish

1 RM

Clean and Jerk (1RM)

Youth Athlete Strength

Strength: Find 1RM Power Clean

Speed: 1-mile run for time, touch the fence

Stamina

Murph

For time:

1-mile run

100 pull-ups

200 push-ups

300 squats

1-mile run

Endurance

Run to Enatai, get wet, run back