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formats

Sunday 4328

Published on July 24, 2016, by in WOD.


CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

Strength

Make up lift / Core smash

WOD

Metcon (Time)

7 rounds for time of:

10 sumo deadlift high pulls

10 ring dips

Rx: 95/65

Cool Down/Stretch

 
formats

Saturday 4327

Published on July 23, 2016, by in WOD.


CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

WOD

Metcon (Time)

Partner “Mini Ranch Chipper -ish”

In teams of 2 for time:

2 Rounds – split up the work anyway

50 wall ball shots

25 GHD sit ups*

Hill sprint with med ball

Row 2k

2 Rounds of Chipper – split up the work anyway.

*Rx + is with med ball

Cool Down/Stretch

 
formats

6 Week Challenge – Day 12

Published on July 22, 2016, by in WOD.


CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge

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Warm-up

CFBV JA’s & Dynamic Warm Up

Gymnastics

Teach Kipping Pull Up Basics

Metcon

Metcon (Time)

Chipper:

50 Jumping Pull-Ups

50 Air Squats to Med Ball

50 Push-ups

50 Sit-ups holding med ball OH

50 Box step-ups holding ball

Cool Down/Stretch

 
formats

Friday 4326

Published on July 22, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Bench Press (Find 3 RM)

Record heaviest set of 3

WOD

Metcon (Time)

For time:

21-18-15-12-9-6-3

Calories, Assault Bike

Deadlift 185/135

Youth Athlete Strength

Strength: Back Squat use three warm-up sets ot build up to 40% then do two sets of 5 x 40%, 2 sets of 5 x 50%, 2-sets x 60%. After each set do 8-unloaded lunges and 10-butterfly sit-ups.

Work Capacity: Five sets of barbell thrusters, 10-pull-ups.

Accessory Strength: Six rounds of 10-KB Lateral Lunges and 10-KB Step-ups.

Stamina

5k run, 100 ghd sit-ups, 100-pull-ups, 100-push-ups, 100-sit-ups, 5k run.

Endurance

500 4ct flutter kicks, anytime you put your feet down you owe 10-burpees before continuing.

 
formats

Thursday 4325

Published on July 21, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Hang Power Snatch (Find 3RM )

record heaviest set of 3

WOD

Metcon (Time)

For time:

500 m row

15 power snatch 95/65

hill run

500m row

10 power snatch

hill run

500 row

5 power snatch

hill run

Youth Athlete Strength

Strength: Bench Press use three warm-up sets ot build up to 40% then do two sets of 5 x 40%, 2 sets of 5 x 50%, 2-sets x 60%. After each set do 8-DB Shoulder Press and 8-DB shoulder flys.

Speed: Stair sprints and sled sprints

Accessory Strength: Six rounds of 10-DB Incline Bench Press, 10-foot on a box push-ups.

Accessory Strength: Six rounds of 7-bar dips and 10-bench flys.

Endurance

10k run