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formats

Saturday 429

Published on August 22, 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. Enatai Beach Park 10am.

Monster Mash: Five rounds of pier sprints and 10 burpees. Swim to the end of the pier and back and do 5 10 burpees.

6-months ago a skinny pesimistic computer geek walked through our door. Today we have the toughest computer programmer in Bellevue. You look great Levi, keep up the good work.

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Yesterdays results

Friday

 
formats

Friday 428

Published on August 21, 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 .

Skills or Make-up day

Skills:Pistols, L-sits on rings, handstands on floor and rings.

Strength:Dead-lifts, 5, 4, 3, 2, 1, increase weight each time.

Endurance:1-mile sprint, 2:00 min walk, 1 mile sprint, 2:00m walk, 1-mile sprint. 

Seems like more people show up when there is beer and food after the workout. Another successful Pipe Hitters Union.

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Yesterdays results

Thursday

 
formats

Thursday 427

Published on August 20, 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: Three rounds of 800 run, 15 pull-ups, 15 manmakers, 15-24" box jumps.

    Man-Maker: Dumbell, Burpee, Single arm row, Thruster.

    Level-1: Men 35lb DB's, Women 25lb DB's, 24" jumps.

    Elements: Men 25lbs, Women 15lbs, 18" jumps.

CrossFit Kids:

    Super Frogs: Boys 25lbs, 15lbs, 24" jumps.

    Leap Frogs: 15lbs, 24" jumps.

    Tree Frogs: 400 runs, 10 reps, 5lbs, 18" jumps.

    Tadpoles: 200 runs, 10 reps, 3lbs, 12" jumps.

Game: leap frog race

Endurance: 1 mile swim or 5k row.

Some people go on vacation to relax then there are some who go on vacation to find a challenge. The Suyamas with Jordan the owner of CF Whistler.

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Yesterdays results

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1) Gabe 7:02, 2) Matt 8:08, 3) Jon L. 8:48

 
formats

Wednesday 426

Published on August 19, 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:  "Elizabeth" 21-15-9 of squat cleans and ring dips.

    Level-1: Men 135lbs, Women 95lbs. ROM will be graded for board.

    Elements: Men 95lbs, Women 65lbs. Banded rings.

CrossFit Kids:

    Super Frogs: Boys 105lbs, Girls 80lbs. ROM on rings.

    Leap Frogs: Boys 70lbs, Girls 55lbs. Bands ok

    Tree Frogs: 10lbs Med balls. Bands ok.

    Tadpoles: Soccer ball cleans. Ring progressions.

Game: Team box jump relays.

Strength: Back Squats 5 x 1.

Endurance: 10k run.

Chris K. showing some big workout hops. 

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Yesterdays Results

Tuesday

 
formats

Tuesday 425

Published on August 18, 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: Four rounds of Team wall ball wall ball sit-ups. 50 total reps for each. Add 10 reps every time the ball touches the ground. 

    Level-1: Men 20lbs, Women 16lbs.

    Elements:10lbs.

CrossFit Kids:

    Super Frogs:Boys 12lbs, Girls 10lbs.

    Leap Frogs:10lbs.

    Tree Frogs: 6lbs. 20 total reps.

    Tadpoles: Soccer balls. Three rounds, 10 total reps.

Game: Med ball throw or role relay.

Strength: 3 x 3 push jerks.

Special thanks to my lifelong friend SCPO (Seal) Jason T. of the Naval Special Warfare Center for helping us with our own SEAL Fitness Challenge. Jason took time out of an incredibly busy schedule to help us and we will be forever grateful. Thank you for your service to our country and your devotion to duty.

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Yesterdays results

Monday