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formats

Tuesday 501

Published on November 3, 2009, by in WOD.

CrossFit: "Karen" 150-wall-ball shots at 10' for time. CO 15:00, then strength.

Warm-Up: JA's, JR 5:00, 20-deep squats, bar push-presses and box jumps.

Level-1:Men 20lbs, Women 16lbs, ROM, height will be graded. 10:00 for board!

Elements: 100 reps, 10-16lbs, 8-10' target.

CrossFit Kids:

Super Frogs:Boys 16lbs, Girls 12lbs.

Leap Frogs:Boys 12lbs, Girls 10lbs.

Tree Frogs:100 reps, 4-6lbs, 8'. (Taylor & Kellan 4lbs, Alex & Alexander 6lbs, 150 reps).

Tadpoles: 50 reps, soccer balls, 6-8'.

Strength: 10 x 10 strict push-ups, 1:00 rest.

Endurance: 2000 meter sidestroke swim with fins.

Coaching Notes: Karen is an assault on the quads, push yourself, its only 150 reps, you all have done way harder workouts than this before. This is a test of how far you have come since the last time we did this. If you have done this workout before you can do it under 10:00 minutes. Dont quit on yourself, your team or the workout. Take pride in the effort you put forth today, it will effect how you live tommorow!

Endurance:do this at least 4-hours before WOD or after. This endurace portion is only for experienced athletes, please dont attempt two workouts a day unless you have consulted with us first.

Hero's vs Villlians Halloween party.

Halloween Video 2009 from Dan C. on Vimeo.

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 Yesterdays results

Monday

 
formats

Monday 500

Published on November 2, 2009, by in WOD.

CrossFit: Lunges, Situps, and Double Unders. 5:00 minutes rest then strength or endurance.  

Warm-Up: JA's, 400 meter run, 5:00 JR, 25-OH Squats, 25-K2E.

Level-1: Four rounds. 50 reps of each exercise, 50 doubles or 150 singles.

Elements: Three rounds. 25 reps, 75 singles.

CrossFit Kids:

Super Frogs: Four rounds, doubles.

Leap Frogs: Four rounds, doubles.

Tree Frogs: Three rounds, 25 reps, 75 singles.

Tadpoles: Three rounds, 15 reps, 75 singles.

Strength: 5 x 5 push presses from the racks. 2-3 minutes rest.

Endurance: 20 x 25 meter Freestyle Breath hold sprints or 20 x 40 meter sprints. :30 seconds rest.

Coaching Notes: Hard WOD today, mental and physical toughness aren't given they are earned. Cowboy up and get to work. Make every rep count, dont sacrifice form for speed. On the push-presses, go back to basics and go through the progressions, broomstick-bar-wieghts. Each sprint during Endurance is 100%.

Great food, great freinds, great times!

Xfit superheroes


 

 
formats

Sunday 499

Published on November 1, 2009, by in WOD.

SealFit: 1000 meter swim, sidestroke, no fins. Or 4-mile 45lb ruck march.

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Yesterdays results

Saturday

 
formats

Saturday 498

Published on October 31, 2009, by in WOD.

Happy Halloween, party starts at 8pm tonight. Hero’s vs Villain’s be there or be square.

As the ghouls and goblins search out small children to turn into zombies there exists a small band of superheroes and villains that do battle for the lambs of the earth. Today the battle reaches its pinnacle stage as the two teams come together in there outfits of death. The appear with there war paint and weapons sharpened to a razors edge. They will battle until one team stands victorious. The fate of the earth stands in the balance of this clash of titans.

Mars the great god of war has set specific rules for this battle and set aside specific weapons to be used beheading your foes. Both teams are evenly matched, both teams are hungry for blood and the spoils of war. The battle lays ahead.

Teams of four will square off to complete the following battle. 30-wall-balls each, one round of the following 300 row, 30-18″ box jumps, 30-push-presses, 30-KB swings, then each person must do 15-heavy dead-lifts. You will find out the weights of your weapons when you stand upon the battlefield. For those of you posers who wish to do this on your own, Zeus says figure it out sucka, if you want to know the specifics come to the battle.

Losers have to clean up the mess!

yesterdays results

Friday

 
formats

Friday 497

Published on October 30, 2009, by in WOD.

Sign up for our next Introductory Boot Camp on Saturday, October 31st, from 8-10 am. Get started on your road to elite fitness. info@crossfitbellevue.com

CrossFit: Team 5000, two person teams compete to row 5000 meters in 500 meter increments. Then strength.

Warm-Up: JA’s, 5:00 of JR, 500 row.

Strength: Pyramid pull-ups, 1,2,3,4…10, 10…1, 1:00 minute rest between sets.

Coaching Notes: No Eric and Travis, Anna can’t be on your team! Older members with newer members, teamwork is key, positive motivation only. Anna has to row with one arm and one leg JK.

A few minutes that will last forever click to watch video.

 

Yesterdays Results

Thursday

Big Jon OHS 165, 1-mile run 5:42