206-412-5795
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formats

Saturday 598

Published on February 6, 2010, by in WOD.

Sign-up now for our February 13th Introductory CrossFit Boot Camp and get started on your road to a healthier life. info@crossfitbellevue.com  

CrossFit Football: Saints vs. Colts, Two teams will compete to score as many touchdowns as possible in 30:00.

The game will be played with teams using four exercises to counter the other teams progress. The exercises are all 10-reps, Squats, Push-ups, Lunges, Burpees. Neither team can do the same exercise twice in a row. Each and every member must do there own exercises and there own reps. Each member must count out loud in order for reps to count. Cheating or bad ROM is an automatic loss of down.

Offense gets to choose the exersise and the defense has to choose a different exercise that they can finish before the offense completes there's.  Posession of the ball will begin on the 50 yard line at the beggining of the game and after every touchdown. Play begins every minute on the minute. Offense must complete there exercise with 1:00 minute or they automatically lose the down. Clock stops only for change of posession or touchdown.

There are four first downs on the field, if the offence wins the down then they must line up and do a broad jump. The person with the smallest broad jump is the new placement of the ball, if they lose then they stay put. Teams can get an automatic first down if they choose to do 20-burpees, but this can only be done on fourth down. 

Punting can be done by using the very light 20lb med ball and heaving it with no foward progress or running start as far as possible. If it goes into the end zone the defence takes possesion at the 1st first down marker. But the same person may not throw the ball twice during the entire game.  

Touchdowns must be scored in the same manner as ball movement, every member broad jump across the end line with both feet. No part of there feet can be touching any part of the line.

Game and Pre-BUD/S: Pre-Buds will do 1000 WOD as well.

0900 WOD #1, 5k run

Pre-BUD/S: 5-buddy stair carries immediatly upon completion of run.

1100 WOD #2, Five rounds of 5-Thruster's, 5 Muscle-ups or 15-pull-ups, 400m run. M155, W105.

Pre-BUD/S: 400 meter sandbag carry immediatly upon completion of WOD, do not put bag down for any reason.

1300 WOD #3, Three rounds of 5-Dead-lifts, 20-24" Box Jumps, 25-GHD Sit-ups. M315, W185.

Pre-BUD/S: 1 set of max rep push-ups in 2:00 minutes immediatly upon completion of WOD. Minimum of 70 reps or conduct 30-burpees. If one fails you all fail.


 

Yesterdays Results

Friday

 

 

 
formats

Friday 597

Published on February 5, 2010, by in WOD.

Sign-up now for our February 13th Introductory CrossFit Boot Camp and get started on your road to a healthier life. info@crossfitbellevue.com  

CrossFit: Five rounds of 15-pull-ups, 30-KB Swings, 500 row.

Warm-up: JA's, One round.

Level-3: Men 55lbs, Women 35lbs.

Level-2: Men 35lbs, Women 25lbs.

Level-1: Men 30lbs, Women 15lbs. Bands

CrossFit Kids:

Super Frogs: Boys 35lbs, Girls 25lbs

Leap Frogs: Four rounds, 30lbs.

Tree Frogs: 10-pull-ups, 15 swings 15lbs.

Tadpoles: Three rounds 10-pull-ups, 15 swings 5lbs.

Strength: 10 x 10 strict push-ups, :45 seconds rest between.

PRE-BUD/S: Morning: WOD, Strength, Evening: Back Squats 10 x 10 at 135lbs, 10 rds of 20-situps, 50-leg levers, 100-man-makers at 15lbs.

Coaching Notes: Get the weight at full extension and all the way above the head during your swings. Keep your head at neutral and dont look up or down.

Little Brother vs. Big Brother, who has a better plank?

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 yesterdays results

Thursday

 
formats

Thursday 596

Published on February 4, 2010, by in WOD.

Sign-up now for our February 13th Introductory CrossFit Boot Camp and get started on your road to a healthier life. info@crossfitbellevue.com  

CrossFit: Endurance then Strength

Warm-up: 3-mile run, stick drills, bar drills, 50% working weight 10 reps.

Endurance: 3-mile run, dress accordingly pm showers are anticipated.

Strength: 5, 4, 3, 2, 1, of Squat Clean and Jerks. Find your max.

PRE-BUD/S: 0900, 10rds of 10-tricep push-ups, 30-jumping lunges, 50 4-count flutter kicks. Rest 10:00 then top of the lake hills connector ruck march instead of run. Use 45lbs, complete in less than 1:30 or conduct 100 burpees. 4.5 miles, 1000 ft msl gain. Rest till 1600 Then do Strength and and 10-rope climbs no feet. 

Coaching Notes: Damn the weather get out and run. Ladies if its dark please run with a partner or do 5000 meter row. Your drills are 10-dead-lift, 10-dead-lift / shrug, 10-dead-lift / shrug / High-pull, 10-Front squats, 10-squat cleans. Repeat with bar and 50% working weight.

L-sit rope climb

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Now do it upside down.

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Yesterdays Results

Wednesday

 
formats

Wednesday 595

Published on February 3, 2010, by in WOD.

Sign-up now for our February 13th Introductory CrossFit Boot Camp and get started on your road to a healthier life. info@crossfitbellevue.com  

CrossFit:Three rounds of 20-burpees and 50-sit-ups.

Warm-up: JA's, 5:00 JR, 1-round.

Moms: Three rounds of 25-squats, 25-seated leg lifts.

CrossFit Kids:

Super Frogs: Same

Leap Frogs: Same

Tree Frogs:10-burpees and 25-sit-ups.

Tadpoles: Same as TF

Endurance:150 double unders, Pre-BUD/S 2-mile swim w/fins.

Coaching Notes:Yeah Burpees

Sometimes the only way to tell the difference between our gym and the others is to come experience our stairs and our workouts. 800 m run, 450lb weight stack transfer, 800 run, 3-2-1 go!

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Yesterdays Results

Tuesday

 
formats

Tuesday 594

Published on February 2, 2010, by in WOD.

Sign-up now for our February 13th Introductory CrossFit Boot Camp and get started on your road to a healthier life. info@crossfitbellevue.com  

CrossFit: AMRAP in 20:00 of 4-HSPU, 8-Ring Dips, 12-Toes to bar.

Warm-up: Two rounds of the WOD.

Level-2 & 3: Flat ground.

Level-1: Progressions, bands, Knees to Elbows. .

CrossFit Kids:

Super Frogs: Same

Leap Frogs: Same

Tree Frogs: 15:00, progressions.

Tadpoles: 12:00, stink-bugs, push-ups, toes to bar.

Strength: Back Squats 5 x 5

Endurance: 3-mile run.

PRE-BUD/S: Do yesterdays WOD instead at 80lbs. Your warm-up is 100-pull-ups and 300 sit-ups.

Coaching Notes: This is a fun workout so have fun and make every rep count.

Today we say goodbye to a good friend. Good luck Damian, be safe and come home soon. Our door will always be open to you.

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Yesterdays Results

Monday