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formats

Wednesday 588

Published on January 27, 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.

The 2010 "Get Lean Challenge" starts on Monday. Come in to hear Doctor Cummins lecture on the Paleo Diet at 7:00 pm and get the challenge started the right way.

CrossFit: Strength then Endurance

Warm-up: JA'S, 1000 Row, Burgner Warm-up.

Strength: 5, 4, 3, 2, 1 of Snatches

Endurance: 1000 m row, 500, 250

Games and Pre-BUD/S: 50 meters of Lunges, Broad Jumps and a 400 m Sprint.

Pre-BUD/S: 4.5 mile run to the top of the Lake Hills Connector, 100 pull-ups, 200 push-ups, 300 sit-ups, 10-rope climbs.

Coaching Notes: Get a good warm-up, do at least 25-pass throughs and then move onto your stick and bar drills.

Yesterdays Results

Tuesday

 
formats

Tuesday 587

Published on January 26, 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 15-squats, sit-ups, and KB Swings.

Warm-up: JA's, Three rounds of of the workout.

Level-3:Men 50lbs, Women 35lbs, GHD.

Level-2:Men 50lbs, Women 35lbs, Butterfly.

Level-1:Men 30lbs, Women 25lbs, Butterfly.

CrossFit Kids:

Super Frogs: Boys 35lbs, Girls 25lbs, GHD.

Leap Frogs:Boys 30lbs, Girls 20lbs, GHD.

Tree Frogs:15:00, 15lbs, GHD.

Tadpoles:12:00, 10lbs.

Endurance:1000 m sidestroke no fins, 500 m drown-proof travel, 1000 m sidestroke w/fins.

Coaching Notes:Hips below the knee line during all squats, stand straight up and erect at the top of the squat. Butterfly sit-ups ensure your shoulder blades touch the ground and you touch your toes each rep. KB swings ensure your forearms touch your thighs and the KB is vertical and straight above the head at the top of the swing.

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Yesterdays Results

M-1

 
formats

Monday 586

Published on January 25, 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:10 rds of 2-stair climbs and 10-pull-ups.

Warm-up: JA's, 150 single JR's, 5-rope climbs or 25 push-ups.

Level-3: Chest to bar.

Level-2: Chin over bar.

Level-1: Assisted pull-ups. Seniors do Five rounds with a single stair climb.

CrossFit Kids:

Super Frogs: Chest to bar.

Leap Frogs: Chin over bar.

Tree Frogs: Single stair climb, Chin over bar and assisted.

Tadpoles: Five rounds, Assisted.

Strength: 5 x 5 Back Squats

Coaching Notes:Games and Pre-BUD/S athletes if you did this weekends WOD's then rest today and tomorrow. We have another hard weekend coming up.

The journey to the games has begun.

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Yesterdays Results

Sunday

 
formats

Sunday 585

Published on January 24, 2010, by in WOD.

Games and Pre-Buds Athletes please show up at 10:45 am in order to get ready.

11:00 am

WOD #1 50,40,30,20,10 of Squats, KB swings, GHD sit-ups. Men 55, Women 35

12:30

WOD #2

20 mins to get 1 Rep Max overhead any style. 20 mins includes warm-up. 

1:00 pm

WOD #3

Five rounds of 250 row and 25-pull-ups.

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Yesterdays Results

Saturday 

 
formats

Saturday 584

Published on January 23, 2010, by in WOD.

Introductory Boot Camp starts at 8am.

CrossFit: Five rounds for time of 400 meter run and 15 power cleans.

If you are not a games or pre-buds athlete this schedule is not for you. You are welcome to come by but the 10 and 11 am classes are still in effect.

Games and Pre-Buds Athletes please arrive at 8:45 in order to get ready for workout #1.

9:00 am

WOD #1 Five rounds for time of 400 meter run and 15-power cleans, Men 135, Women 95.

11:00 am

WOD #2 Three rounds of 10-Dead-lifts and 10-burpees. Men 315, Women 225.  

1:00 pm

WOD #3 Gallagher Hill Sprint, no weight.

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