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Friday 618

Published on February 26, 2010, by in WOD.

Sign-up now for our February 27th Introductory CrossFit Boot Camp and get started on your road to a healthier life. info@crossfitbellevue.com  

CrossFit: Min on min for 10:00 do 2-front squats, 3-Overhead Squats, 4-back squats from the ground. If you put the bar down during the set conduct 5-burpees before starting again. In other words dont put the bar down until the set of 2-3-4 is completed.

Warm-up: 

Level-3: M 115 – 135lbs, W 85 – 95lbs. 

Level-2: M 95lbs, W 65lbs.

Level-1: M 65lbs, W 35lbs.

Moms2B and injured: Moms use 15lb dumbbells, Injured don't do this row 3000 instead.

CrossFit Kids:

Super Frogs: Boys 65lbs, Girls 45lbs.

Leap Frogs: Boys 45lbs, Girls 25lbs.

Tree Frogs: 15lbs.

Tadpoles: Metal poles.

Pre-BUD/S: AM  – 1000 meter swim no fins, 10rds of 100 meter buddy drag swim, (cross chest carry), switch every 100, 500 DP swim, 1000 swim w / fins. PM – WOD no rest 90lb 1-mile ruck sack march.

The Jon and Gabe visit the homeland.

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Yesterdays Results

Thursday

 

 
formats

Thursday 617

Published on February 25, 2010, by in WOD.

Sign-up now for our February 27th Introductory CrossFit Boot Camp and get started on your road to a healthier life. info@crossfitbellevue.com  

CrossFit: Endurance then Strength

Endurance: 10 x 300 m row sprints.

Strength: 100 weighted situps, M25-45, W 10-25. You know the deal.

Moms2B and injured: 100-leg levers. Dont do weighted sit-ups.

CrossFit Kids:

Super Frogs: Boys 25lbs, Girls 10lbs.

Leap Frogs: 5lbs.

Tree Frogs: 60 sit-ups, 6-100 rows.

Tadpoles: 40-sit-ups, 4-100 rows.

Pre-BUD/S: AM – 10k run, Strength and Endurance, 10 x 10 of 135lb squats, PM – 100 burpee pull-ups for time, 10rds of 10-box jumps, 15-pushups, 20-lunges, no rest 1-mile 90lb ruck march. 
 

Yesterdays Results

Wednesday

 

 
formats

Wednesday 616

Published on February 24, 2010, by in WOD.

Sign-up now for our February 27th Introductory CrossFit Boot Camp and get started on your road to a healthier life. info@crossfitbellevue.com  

CrossFit: AMRAP in 20:00 of 20-wall ball, 10-burpees, stair climb.

Warm-up: JA's, 5-stair climbs, 50-squats.

Level-3: Men 20, Women 16

Level-2:  Men 16, Women 12

Level-1: 10lbs.

Moms2B and injured: 10lbs, no burpees do standups, butt on the floor and stand.

CrossFit Kids:

Super Frogs: Boys 16, Girls 12

Leap Frogs: 10lbs

Tree Frogs: 15:00, 4-6lbs

Tadpoles: 12:00, soccer balls.

Pre-BUD/S: AM – 1000 meter swim no fins, 500 dp swim, 10rds of 50 m freestyle sprints and 15-pushups. PM – WOD, and 10-rds of rope climbs and 20-situps.

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Yesterdays results

Tuesday

 
formats

Tuesday 615

Published on February 23, 2010, by in WOD.

Sign-up now for our February 27th Introductory CrossFit Boot Camp and get started on your road to a healthier life. info@crossfitbellevue.com  

CrossFit: 21-15-9 of Squat Clean & Jerks, 400 meter run after each set.

Warm-up: JA's, 800 run, 20-pass throroughs, 20-med ball cleans, 10-HSPU, 15x 50% Working weight.

Level-3: 70% body wieght.

Level-2: 60% body weight.

Level-1: Men 85lbs, Women 55lbs.

Moms2B and injured: 25lb dumbbells, 500 row after each set.

CrossFit Kids:

Super Frogs: Boys 115lbs, Girls 85lbs.

Leap Frogs: Boys 65lbs, Girls 35lbs.

Tree Frogs: 15-12-9, 15lbs, 200 m runs.

Tadpoles: 12-9-6, metal poles, stairs.

Pre-BUD/S: Morning-800 run, 1000 row, 150 doubles, 400/500/100, 400/500/100, 800/1000/150. Afternoon-todays WOD, rest for 5:00 minutes then do 10 sets of 50-flutter kicks (4-count) 50-leg levers.

Coaching Notes: Spend extra time warming up the shoulders and legs before starting. Check your hands, feet and back before every rep, dont sacrifice form for speed. Push the bar completely overhead and into a fully locked position, if you can see the bar at the top it doesnt count. Get your hips below the knees at the bottom. Get those feet exploding and slamming to the floor.

Will the long awaited fist pumping victory lap be unveiled today?

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Yesterdays Results

Monday

Great job Jon! 4-days to go brother.  

 
formats

Monday 614

Published on February 22, 2010, by in WOD.

Sign-up now for our February 27th Introductory CrossFit Boot Camp and get started on your road to a healthier life. info@crossfitbellevue.com  

CrossFit: 800 run, 1000 row, 100 double unders, 400 run, 500 row, 50 Double unders.

Warm-up: JA's, 100 high knee run, 100 heel to butt run, 100 skipping run, 100 backward run.

Level-1 & 2: Sub 300 singles for 100 doubles, sub 150 singles for 50 doubles.

Moms2B and injured: 2000 row / 150 singles, 1000 / 100, 500 / 50. Jump rope only if it doesn't cause you discomfort.

CrossFit Kids:

Tree Frogs: Three rounds of 200 run, 250 row, 50 singles.

Tadpoles: Three rounds of 100 run, 100 row, 25 singles.

Pre-BUD/S: Rest

Coaching Notes: Do the warm-up with quality reps. The temperature is deceiving and will make you feel much warmer than it actually is so spend some extra time loosening your muscles up before you do this Monostructral WOD. Once you start attack it, we don't get a chance to test our Respiratory Endurance via a low impact workout often so take advantage of the opportunity. Keep track of your interval times so you can see if you are able to stay consistent or are falling off your normal pace. Stretch those calves and hamstrings good when your done.

What's more important, being smart, being strong, being fast or all of the above? Some kids go to school with all the talent in the world and never amount to more than a pile of sand. Here is a kid that is going to accomplish great things for any program that gives him the opportunity. Div 1 coaches pay close attention, the only way to appreciate this demonstration is to have your kids attempt it. If he can do this in the gym imagine what he could do on the diamond. This young man trains alongside Olympians, World Champions, Professional Athletes, and Special Operations Warriors. He is a leader, a quiet professional and an outstanding person.

Good genitics, hard work, educated coaching. from Dan C. on Vimeo.