206-412-5795
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formats

Tuesday 439

Published on September 1, 2009, by in WOD.

Sign up now for introduction to CrossFit Boot Camp and get started on your road to Elite Fitness. Saturday, September 5th, at 8:00 am. info@crossfitbellevue.com  

Sign up now for the Twin Falls Hike, Saturday at 10am. dan@crossfitbellevue.com (Matt F., Jaime S., Jon R., Janice, Kimo, Daniel, Jessica)

CrossFit:AMRAP in 20:00 of 20 wall-ball, 10-burpees and a stair climb.

    Level-1: Men 20lbs, Women 16lbs, 10' targets.

    Elements: 10' targets.

CrossFit Kids:

    Super Frogs: Boys 16lbs, Girls 12lbs, 10' targets.

    Leap Frogs: Boys 12lbs, Girls 10lbs, 10' targets.

    Tree Frogs: 6lbs, 8' targets.

    Tadpoles:  Soccer balls, 6' targets.

Game: Bunny hop relay races.

Strength: Back Squat, 1-set of max rep at bodywieght.

Endurance: 3-mile run.

Big Jon during a moment of reflecting on the beauty of art…then he puts his smelly feet on it.  

Photo 

Photo1 

Yesterdays Results

Monday

 
formats

Monday 438

Published on August 31, 2009, by in WOD.

Sign up now for introduction to CrossFit Boot Camp and get started on your road to Elite Fitness. Saturday, September 5th, at 8:00 am. info@crossfitbellevue.com  

Sign up now for the Twin Falls Hike, Saturday at 10am. dan@crossfitbellevue.com

CrossFit: "Wee Kempie" Split or Push Jerks , Presses DONT COUNT!!!!!!!!!!

1000 row & 30 Clean and jerks, 750 row & 20 C & Js', 500 row & 10 C & J's.

    Level-1:  Men 95lbs, Women 65lbs

    Elements: Men 65lbs, Women 45lbs

CrossFit Kids:

    Super Frogs: Boys 85lbs, Girls 55lbs.

    Leap Frogs: Boys 65lbs, Girls 45lbs.

    Tree Frogs: 25lbs.

    Tadpoles: Three rounds, 250 row, 10 C&J's, broomsticks.

Game: rope climb to rings, to rope, to pull-up bar obstacle course.

Dr. Dave showing the key aspect of CrossFit

 "Intensity"

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formats

Sunday 437

Published on August 30, 2009, by in WOD.

Rest or endurance day.

Endurance: 2-mile swim

    CrossFit Level – 2 Certification.

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formats

Saturday 436

Published on August 29, 2009, by in WOD.

Sign up now for introduction to CrossFit Boot Camp and get started on your road to Elite Fitness. Saturday, September 5th, at 8:00 am. info@crossfitbellevue.com  

Monster mash in the park, Downtown Bellevue Park at 10am. Last park workout of the year.

Deck of cards: Hearts = Box jumps, spades = pushups, diamonds = lunges, clubs = burpees.

Two teams will compete to finish the deck of cards first. A 100 meter run will be done between cards. Losers are jumping in the pond to swim with the ducks!!!!!!!

 
formats

Friday 435

Published on August 28, 2009, by in WOD.

Sign up now for introduction to CrossFit Boot Camp and get started on your road to Elite Fitness. Saturday, September 5th, at 8:00 am. info@crossfitbellevue.com  

Last park workout of the summer will be held in the downtown Bellevue Park, Saturday, August 29th, at 10am

CrossFit: Lets Run

Level-1: 10k run.

Elements: 5k run.

CrossFit Kids:

Super Frogs: 10k run

Leap Frogs: 4-mile run

Tree Frogs: 2-mile run

Tadpoles: 800 meter run.

Game: Broad jump races

Strength: Hanging high pulls, 5 x 5

 

Yesterdays results

Thursday