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formats

Wednesday 574

Published on January 13, 2010, by in WOD.

Sign-up now for our January 23rd CrossFit Boot Camp and get started on your road to a healthier life. info@crossfitbellevue.com  

CrossFit:Five rounds of 10-Burpees and 20-KB Swings

Warm-up: JA's, 5:00 JR,

Level-3:Men 50lbs, Women 35lbs.

Level-2: Men 35lbs, Women 25lbs.

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

CrossFit Kids:

Tree Frogs:  Four rounds, 10lbs

Tadpoles:Three rounds 5lbs

Strength:5 x 5 Dead-lifts

Endurance: Run to the top of the Lake Hills Connector. 4-miles, 1000 ft of elevation.  

Coaching Notes: Horray Burpees!

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Yesterdays Results

Tuesday

 

 
formats

Tuesday 573

Published on January 12, 2010, by in WOD.

Sign-up now for our January 23rd CrossFit Boot Camp and get started on your road to a healthier life. info@crossfitbellevue.com  

CrossFit: 10 rds of 1-Shoulder press, 3-push press, 5-push-jerk. Start from the ground with a full squat clean for each exercise, every time you put the bar down during an exercise do 5-squat jumps before continuing.

Warm-up: JA's, 5:00 JR, Three rounds of 5-HSPU, 10-Pistols.

Level-3: 60% BW

Level-2: 50% BW

Level-1: Men 65lbs, Women 35lbs.

CrossFit Kids:

Super Frogs: Boys 65lbs, Girls 45lbs.

Leap Frogs: 35lbs

Tree Frogs: 5lb Dumbbells.

Tadpoles: Broomsticks. 

Endurance: 4-mile run, Pre-BUD/S 1-mile sidestroke swim, no fins.

Coaching Notes: As the workout says do ten rounds total. Start with a squat clean for each exercise. You cannot do thruster for first rep, you must come to a complete stop at the top of the clean before pressing. Full extension must be achieved for each rep ie ears must be exposed with bar directly overhead. Remember to place elbows slightly forward in the rack with feet at hip width.

M-1

 
formats

Monday 572

Published on January 11, 2010, by in WOD.

Sign-up now for our January 23rd CrossFit Boot Camp and get started on your road to a healthier life. info@crossfitbellevue.com  

CrossFit: AMRAP in 20:00, 15-wall ball, 15-pull-ups and stairs to the wall.

Warm-up: JA's, 400 run, Three rounds 1-rope climb, 15-squats.

Level-3: M20, W16, 5-muscle-ups.

Level-2: M16, W12.

Level-1: M12, W10.

CrossFit Kids:

Super Frogs: B16, G12, 5-muscle-ups.

Leap Frogs: B12, G10.

Tree Frogs: 16:00, 4-6lbs.

Tadpoles: 12:00, Soccer Balls.

Strength: 5 x 5 of Bench Press.

Endurance: 3-mile run.

Coaching Notes: We are going to work very hard this week so cowboy up and get ready. We are going to stick to the traditional 3-1 schedule with a Sunday swim day for the games competitors. The reps are set at 15 for this workout in order to get you to one set them. 15-wall ball and 15-pull-ups do not require rest, you can rest on the way down the stairs. Get your mind right and prepare for the pain. Rip out those pull-ups and get deep on the wall-ball. If you plan on competing in the games then utilize every opportunity we offer to get your muscle-ups in and ensure you get all the posted workouts in per day. I recommend doing the Endurance either 4-hours before or 4-hours after the WOD and Strength.  

 
formats

Sunday 571

Published on January 10, 2010, by in WOD.

Rest Day

Saturday

 
formats

Saturday 570

Published on January 9, 2010, by in WOD.

Sign-up now for our January 9th CrossFit Boot Camp and get started on your road to a healthier life. info@crossfitbellevue.com  

CrossFit: 800 run, 20-snatches, 800 run, 20-power cleans, 800 run, 20-thrusters

Warm-up: JA's, 800 run, 5-rope climbs, stick work.

Level-3: 65% BW

Level-2: 55% BW

Level-1: 45% BW

Grand Cayman Island

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Yesterdays Results

Friday