206-412-5795
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formats

Thursday 434

Published on August 27, 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: Skills or make-up day.

Skills: OH Pistol Squats, Handstand walks, Bar muscle-ups.

CrossFit Kids:

Game: Rope climb races. 

Endurance: 5k row

Rosalyn came to us a few months ago eager but a little tentative. She had worked with a personal trainer but the relationship wasnt the best. Rosalyn has worked so hard and anyone who has worked out with her can understand how incredibly hard she works. I am so proud of the progress she has made that I wanted to show her future grand kids how much of a stud there grandma is. Rosalyn your awesome keep up the good work!!!

Rosalyn vs "Elizabeth" from Dan C. on Vimeo.

Yesterdays results

Wednesday

 
formats

Wednesday 433

Published on August 26, 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: Five rounds of: 15 ring dips, 15 thrusters, 400 run.

    Level-1:  Men 95lbs, Women 65lbs.

    Elements: Men 65lbs, Women 45lbs.

CrossFit Kids:

    Super Frogs: Boys 85lbs, Girls 55lbs.

    Leap Frogs: Boys 45lbs, Girls 35lbs.

    Tree Frogs: Four rounds, 15lbs.

    Tadpoles: Three rounds, 200 runs, broom sticks.

Game: Red light / green light.

Strength: Bench Press, 3 sets max rep with body weight.

Endurance: 1-mile swim

When you get tired…

DSC03426 Just drop your partner on her face!

DSC03428 Bloopers brought to you by Jessica and Alexis, gotta love the Saturday WODs.

Yesterdays results

Tuesday

 
formats

Tuesday 432

Published on August 25, 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  

CrossFit: Every minute on the minute for 20-minutes, do 1-deadlift & 5 jump ropes, add 1-DL and 5 jump ropes per minute. When you fail note your rep and log as 1st score, start over at 1 and repeat until failure. Keep going until you can no longer make the time frame or can no longer complete a rep. A score example will look like this 1) 18, 2) 12, 3) 4 etc. Your total reps will be your score.

1) 1-5, 2) 2-10, 3) 3-15 4) 4-20 etc.

    Level-1:  Body wieght

    Elements: Men 95lbs, Women 65lbs.

CrossFit Kids:

    Super Frogs: Boys 135lbs, Girls 95lbs

    Leap Frogs: Boys 95lbs, Girls 65lbs

    Tree Frogs: 35lbs

    Tadpoles: 15lb KB's

Game: Soccer ball egg toss.

Strength: OH Squats 5 x 5

Paul is back from vacation at CF Santa Cruz Central and showing his new skills.

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DSC03444 

Yesterdays results

Monday 

Men 1) Levi 10.3, 2) Bill 9.6, 3) Steve 8.6, Matt 8.6, Gabe 8.6,

Shad 8.3, Eric L. 7.6, Dan 7, Jon L. 6.6, Grant (13) 6.6, Dave A. 6

Congratulations to Dr. Dave for completing his first benchmark as RX. Great job brother!

Women 1) Jessica (14) 9.6,

 
formats

Monday 431

Published on August 24, 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  

CrossFit: "Mary" AMRAP in 20:00 of 5-HSPU, 10-Pistols, 15-Pull-ups.

    Level-1: Head 2 ground, hipline below knee, chin above bar for board.

    Elements: Progressions for each. NO STINK BUGS.

CrossFit Kids:

    Super Frogs: No progressions

    Leap Frogs: HSPU Progressions ok.

    Tree Frogs: HSPU Progressions and stinkbugs.

    Tadpoles: Stinkbugs ok.

Game: Musical wall balls.

Strength: Shoulder Press 5 x 5

Welcome to the club Kelly!

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formats

Sunday 430

Published on August 23, 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  

Rest or 50-mile bike ride.

From the hot and sweaty gym in Bellevue to the slopes of Saas Fee Switzerland. Chapelle showing the focus and intensity of an elite athlete and working hard to forge the future of US Skiing.

P1012004_2 

Hi Dan and the gang,

Thought you would enjoy of picture of Chappelle training GS in Switzerland.  We having a great time, and the weather has been sunny everyday.  Crossfit is paying off she is skiing very strong.

See you all next week,
Tamara Lauba