206-412-5795
info@crossfitbellevue.com
Partner Gym
formats

Friday 477

Published on October 9, 2009, by in WOD.

Sign up now for our next Boot Camp and get started on the road to Elite Fitness. Saturday Oct. 17th  8-10 am. info@crossfitbellevue.com

Skills Day:Snatches, Pistols and Double Unders

Strength: 5 x 5 Back Squats

Endurance: Rest

Bar Bi-secting the feet, Elbows locked, Chin in neutral position, Lumbar Arch engaged, Hips below the knee line, Knees traveling over the feet, heels down. There is much more to weightlifting than just picking up the bar. 6-months of CrossFit and the results are showing, keep up the good work Thomas.   

DSC03730
 
Yesterdays results

Thursday

 
formats

Thursday 476

Published on October 8, 2009, by in WOD.

Sign up now for our next Boot Camp and get started on the road to Elite Fitness. Saturday Oct. 17th  8-10 am. info@crossfitbellevue.com

Warm-up: 400 meter run, 30 KB swings, 25 toes to bar.

CrossFit: 10-rounds, 15-kb swings, 15-butterfly situps, 50-meter sprint.

Level-1: Men 50, Women 35.

Elements: 6-10 rounds, 15-30lbs.

CrossFit Kids:

Super Frogs: Boys 45lbs, Girls 35lbs

Leap Frogs: Boys 30lbs, Girls 25lbs

Tree Frogs: 6 rounds, 15lbs

Tadpoles: 4 rounds, stairs, 5lbs.

Strength: Rest

Endurance: 2500 row.

Great job Alexander, keep up the good work.

DSC03682

Yesterdays results

Wednesday

 
formats

Wednesday 475

Published on October 7, 2009, by in WOD.

Warm-up: 30 Lunges, 20-box jumps, 10-burpees.  

CrossFit: 21-15-9 of OH Weighted Lunges and Burpee Box Jumps. Use plates. Rest 5:00 minutes then do strength.

Level-1: Men 45lbs and 36", Women 25lbs and 24-30".

Elements: 10lbs and 18".

CrossFit Kids:

Super Frogs: Boys 45lbs and 40", Girls 25lbs and 36".

Leap Frogs: 25lbs and 30"

Tree Frogs: 10lbs and 22"

Tadpoles: 5lbs and 12"

Strength: 10-rope climbs

Endurance: 3-mile run

Sometimes just the thought of the impending pain is enough to give you pause.

DSC03734 

Yesterdays results

Tuesday

 
formats

Tuesday 474

Published on October 6, 2009, by in WOD.

Warm-up: 

CrossFit: 1-deadlifts, 3-squat cleans, 5-push press, every min on min for 15:00

Level-2: 135 / 95   

Level-1: 95 / 65

Elements: 35-65lbs

CrossFit Kids:

Super Frogs: 85 / 55

Leap Frogs: 45 / 35

Tree Frogs: 15

Tadpoles: 3

Game: Stair Climb relays

Strength: 5,5,5,5,5 Heavy Bench Press

Endurance: 1000 meter swim with jeans on.

Spaceball IMG_1595

Yesterdays results

Monday

 
formats

Monday 473

Published on October 5, 2009, by in WOD.

Warm-up: Broomstick drills, 20 reps of each excersise.  

CrossFit: AMRAP in 20:00 of 5-OH Squats, 10-Knees to elbows, 15-Double Unders.

    Level-1: Men 95lbs, Women 65lbs. Doubles or K2Chest jumps, no singles.

    Elements: 35-65lbs, 45 single jump ropes.

CrossFit Kids:

    Super Frogs: Boys 75lbs, Girls 55lbs

    Leap Frogs: 45lbs

    Tree Frogs: 15lbs

    Tadpoles: Broomsticks.

Game: Bear Crawl red light / green light.

Strength: 3,3,3,3,3 heavy pull-ups.

Endurance: 10k Run.

One of the original Leap Frogs Taylor S., growing up fast and getting stronger everyday.

IMG_1619