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formats

Sunday 472

Published on October 4, 2009, by in WOD.

Rest day

Travis and Sara, this toast goes out to you, enjoy your honeymoon.

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Yesterdays results

Saturday

 
formats

Saturday 471

Published on October 3, 2009, by in WOD.

Task Force Omega and Task Force Bright Light have returned from deployment. They have been rewarded with some much needed time off. But there is a stipulation, one of the teams has to come back for the weekend duty and clean-up. Both team leaders have argued about who deserves to have the weekend off. The Command Master Chief has given it a ton of thought and came to the conclusion that the only fair thing to do would be to earn the weekend off. How is he going to decide, he is going to make the teams race for it.

His race will be called "Around the world in less than 80 reps". Teams will have to carry there 135lbs boats on an adventure around the surrounding area. Before the teams can depart the compound they must first rig there boats for land and prepare to transit. How will they do this they have to get all the water off of it by lifting it vigorously above there heads. 

Once the boat is dry the teams can depart on there way to the first station 100 meters away. At this station they will again get all the sand off there boats by lifting it vigorously off the ground to waist level. The team will then race another 100 meters and park there boats. 

Since the ground is to unstable to carry the boat as a team they must leap frog across the area and then return for there boats. Once across the treacherous area the team will race another 100 meters and park there boats. Here they will do a little exercise of team lunges.

The teams are almost done, they will again race another 100 meters and do some burpee broad jumps in unison. Finally the teams will race back to the compound and store there boats. In order to complete the race each team must do 80 dead-hang pull-ups. 

The winner will have the weekend off and the loser will sweep and mop the compound. 

Exercisers: 80 push-presses, 100 meter farmers walk, 80 dead-lifts, 100 meter farmers walk, 80 leap frogs, 100 meter farmers walk, 80 walking lunges, 100 meter farmers walk, 80 burpee broad jumps, 100 meter farmers walk, 80 DH pull-ups. As a team 135lbs barbells, individual cut everything in half and use 35M / 20W dumbbells.

The best reward for a "Fight Gone Bad."

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Yesterdays results

Friday

 
formats

Friday 470

Published on October 2, 2009, by in WOD.

Sign-up for tommorow's 8-10 am introductory boot camp, and get started on your road to elite fitness, info@crossfitbellevue.com 

Warm-up: 30-knees 2 elbows, 25-med ball deadlifts, 25-med ball squat cleans.

CrossFit: 10-8-6-4-2 / 50-40-30-20-10 of Squat Cleans and Sit-ups. 

    Level-3: Men 185lbs, Toes to bar. Any takers!!!!!!!    

    Level-2: Men 155lbs, Women 105lbs, GHD Sit-ups,   

    Level-1: Men 135lbs, Women 95lbs. Butterfly Sit-ups..

    Elements: Men 65-95lbs, Women 35-55lbs, Butterfly sit-ups.

CrossFit Kids:

    Super Frogs: 115 / 75, GHD,   

    Leap Frogs: 75 / 45, GHD,   

    Tree Frogs: Med balls, 10lbs, 10-8-6 / 30-20-10.  

    Tadpoles: Broom sticks. 8-6-4 / 20-15-10.  

Game: Frog jump races.

No diets, no pills, just hard work. David you look good brother keep up the hard work.

This weekend.

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June

  
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Yesterdays results

Thursday

 
formats

Thursday 469

Published on October 1, 2009, by in WOD.

Sign-up for this Saturdays 8-10 am introductory boot camp, and get started on your road to elite fitness, info@crossfitbellevue.com 

Skills or make-up day.

Skills: ring work, planks, ice cream makers, front levers. 

One year of CrossFit and the results speak for themselves. Jaime and Willow showing off some new muscles, by the way guys they are both single.  

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Yesterdays results

Wednesday

 
formats

Wednesday 468

Published on September 30, 2009, by in WOD.

Sign-up for this Saturdays 8-10 am introductory boot camp, and get started on your road to elite fitness, info@crossfitbellevue.com.

This is the reason we wrap our thumbs around the bar. Read, it can happen in an instant to the most experienced athletes! 

Warm-up: Sideways Spiderman Crawls 4-times across the gym.

CrossFit: 21-18-15-12-9-6-3, Handstand push-ups and L-pull-ups

    Level-1: No Bands, No progressions

    Elements: Bands and progressions ok.

CrossFit Kids:

    Super Frogs:Bands for HSPU

    Leap Frogs: Bands ok

    Tree Frogs:Pull-ups and HS Holds.

    Tadpoles: Pull-ups and HS Holds.

Game: Heavy Med Ball roles.

Sometimes being short just sucks!

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Yesterdays results

Tuesday