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formats

Sunday 613

Published on February 21, 2010, by in WOD.

CrossFit: Rest day

Pre-BUD/S and Games: 10k run and 100 burpees.

16 rounds of "Cindy' in 15:00 at age 8, my little Bubers was a bit tired at the end.

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 Yesterdays Results

Saturday

Murph with Body Armor

Zach 45:05, Mike Z. 48:33, Paul 53:50
 

 
formats

Saturday 612

Published on February 20, 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:Four person team WOD, 800 run, 30-wall ball, 30-burpees, 30-pull-ups, 30-box jumps, 800-run. Cannot begin exercise until you are tagged.  

Games:

1000 – 8-1:00 minute rounds of max rep overhead press (any style) M 155, W105. Short run between sets.

1200 – 40-HSPU and 40 Front Squats, must be done with HSPU by 5:00. M155 / 1 mat, L105/2 mats. No racks.

Pre-BUD/S:

1000 team wod

1100 Body Armor "Murph". Complete under 45:00 or pay.

1200 Games #2 WOD.  

If you survived the earthquake in Haiti then you deserve to be an honorary member of the club. I'm glad you made it home safe Jim, heal up fast brother.

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Yesterdays Results

Friday

 
formats

Friday 611

Published on February 19, 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:Five rounds of 10-ring dips, 20-single arm snatches, 30-double unders.

Warm-up: JA's, 5:00 JR, 25-knee to chest jumps, 20-single arm snatches, 20-push-ups.

Level-2&3: M35, W25.

Level-1: Four rounds, M15, W10. 90 singles per round.

CF Moms2B: Three rounds, 15, 30 singles per round.

CrossFit Kids:

Super Frogs: B25, G15

Leap Frogs: 15, 90 singles.

Tree Frogs: Three rounds, 5, 30 singles.

Tadpoles: Three rounds, 1, 20 singles.

Strength: 10-rope climbs

Endurance: 2000 meter sidestroke, no fins.

Pre-BUD/S: 0900 WOD-400 meter sandbag carry, My friend the "45", 10rds of 45lb stair climb-10-burpee-10-push-up-1-mile run.1600 Endurance, get your heads in the water, no more than 15-strokes per 50, then 10rds of 50 meter freestyle sprints with 10-push-ups :30 seconds rest.

Coaching Notes: Yes, its 20-snatches per arm!!!!!!!!!!Touch the opposite hand on the ground on every rep. Huh? What? The hand that isn't holding the dumbbell needs to touch the ground in the squat before you stand up or it does not count! Get your deltoid muscle locked in and touching the ear as tight as possible before you stand, stand all the way up before lowering the weight. Everything is the same, jump, open hip explosion, squat deep, lock everything in and stand up.

Three months ago all she wanted to do was pull-ups without a band. Now she is busting out handstand push-up's with ease. Great job Erin keep up the hard work.

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Yesterdays Results

Thursday

 
formats

Thursday 610

Published on February 18, 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: Strength then Endurance

Warm-up: 25-pass throughs, 25-OH squats, 15-50% snatches.

Strength: 1-1-1-1-1 of Max weight snatches. 2:00 rest between efforts.

Endurance: 5-suicide sprints, cones 20 meters apart, 1:00 rest between.

Pre-BUD/S: 0900 No strength, do 10rds of 1-rope climb and 20-pushups instead, do suicide sprints with a burpee at every start, turn and stopping point, 45lb hill ruck march.

Coaching Notes: Heavy Snatches, ensure you are totally and completly warm before you start pushing the wieght. Concentrate on catching the weight as low as possible, stabalize the body before standing up. Keep your shoulders locked and engaged during the entire lift. Explode from the hips. Use hook grip.

The Sprays visit CF Surf City!

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Yesterdays Results

Wednesday

 
formats

Wednesday 609

Published on February 17, 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:Five rds of 400 m run, 50-leg levers and 25-butterfly sit-ups.

Warm-up: JA's, 800 m run, 25-toes to bar.

Level-1: Four rounds

CF Moms2B:Five rds, 500 row, 20-seated leg lifts, 10-20lb med ball dead-lifts.

CrossFit Kids:

Tree Frogs: Four rounds, 200 m runs, 25/15.

Tadpoles: Three rounds, stairs, 15/10.

Strength: 5 x 5 Back Squats.

Endurance: 4.5 mile lake hills connector hill run.

Pre-BUD/S: 0900 yesterdays WOD plus Endurance, 1600 todays wod plus strength.

Coaching Notes: 6" to 36" for leg levers, head up the whole time, rest with the feet off the ground. Touch your shoulder blades and your toes on every sit-up, keep your feet as close to your crotch as possible.

Great Job Sharon on completing your first CF Benchmark as prescribed!!!!!!!

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Yesterdays Results

Tuesday

1) Steve 23.6 [+2.6], 2) Levi 23 [+6], 3) Bill B. 22.6 [+3]

Board: 

Gabe 21.3, Eric N. 20.6 [+4], Kym 20, Marco 19, Travis 18.3 [+2], Sara 18, Taylor C. LF 18 [+6], Jake 16.3, Grant S. SF 16, Chris K. 16, Christina 15.3, Jake 16.3, Mike L. 15.3 [+.3], Ricky 15.

Masters: Mike K. 14, Ron C. 12, Sharon 8.3

First Timers: Marco 19, Chris 11 2/3, Ryan R. 14 1/3, Cassie 11 2/3.