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formats

6 Week Challenge – Day 14

Published on July 27, 2016, by in WOD.


CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge

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Warm-up

CFBV JA’s & Dynamic Warm Up

Teach Handstands

Gymnastics

3 Rds:

20 sec Hollow Hold

20 sec Handstand Hold

8x Bar Taps (kip swing, arch/hollow swing

5x perfect push ups

Max Effort Ring Support Hold

10 Double Under Attmeps

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

7 Deadlifts (#95/#65)

10 Pull Ups

20 Double Unders (60 singles)

Cool Down/Stretch

 
formats

Tuesday 4330

Published on July 26, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Bench Press (15 mins to work to a heavy)

WOD

Metcon (Time)

{20 min time cap}

4 RFT:

25 Cal AB

20 KB Swings@55/35

25 GHDSU

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

5k row for time

Cool Down/Stretch

 
formats

Barbell Club and CF Skills- Tuesday!

Published on July 26, 2016, by in WOD.


CrossFit Bellevue – Barbell and CF Skills Club

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Skill

Handstands/Handstand Holds

– Movement Review

– Modifications

Strength

OHS

– 2×5 at 60%

– 1×3 at 70%

– 1×2 at 80%

– 1x max at 85%

 
formats

6 Week Challenge – Day 13

Published on July 25, 2016, by in WOD.


CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge

Welcome to Week 5!

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Warm-up

CFBV JA’s & Dynamic Warm Up

Weightlifting

Front Squat (5-4-3-2-1)

Engine(Time Trial)

500m Row (Time)

Max Effort 500m Row

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Scale to 12 min AMRAP if getting short on class time

Cool Down/Stretch

 
formats

Monday 4329

Published on July 25, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

3 Rounds:

10 Cal AB

15 Hollow Rocks

Back Squat (15 mins to build to heavy single)

Metcon (Time)

15-12-9

C&J@115/85

Burpee Box Jumps 24/20

-Rest 3min-

12-9-6

C&J@135/95

Burpee Box Jumps

-Rest 3min-

9-6-3

C&J@155/105

Burpee Box Jumps
20 min time cap

WOD

Youth Athlete Strength

Strength: Find 1RM Hang Power Snatch

Conditioning: Max pull-ups 1-set

Conditioning: 2:00 max push-ups

Conditioning: 2:00 max sit-ups.

Speed: Max effort 20-calorie bike for time.

Speed: Max effort 500 m row

Stamina

8 1-arm pull-ups each arm (Grab your wrist)

40 GHD sit-ups

80 double-unders

4 rope climbs

80 wall-ball shots

4 rope climbs

80 double-unders

40 GHD sit-ups

8-1-arm pull-ups each arm

Endurance

Run to Lexus Dealership in Bellevue, run back.

Cool Down/Stretch