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formats

Friday 4319

Published on July 15, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Deadlift (EMOM x 10 min – 3 DL)

choose weight

WOD

Metcon (Time)

For Time: [18 Minute Time Cap]

#Kettlebell Friday

By In:

50 Situps

100m Single Kettlebell Carry

Then complete:

9-6-3-6-9 Power Clean

9-6-3-6-9 Kettlebell Swings

Cash Out:

100m Single Kettlebell Carry

50 Situps
Rx/Rx+

KB : Barbell

Men = 55/70 : 115/135

Women = 35/55 : 85/95

Youth Athlete Strength

Strength: Back Squats, use three sets to build up to 55% 1RM, then do 10-sets of 10-reps at 55%, after each set do 10-lunges and 10-Sit-ups.

Work Capacity: Sleds

Accessory Strength: Six rounds of 8-Goblet Squats, 8-weighted lunges.

Accessory Strength: Six rounds of 10-weighted step-ups, 10-lateral lunges

Accessory Strength: Six rounds of 8-over box jumps, 16-thrusters.

Stamina

5k row, 50-40-30-20 bar push press and push-ups, 5k row.

Endurance

30-min bike ride

 
formats

Thursday 4318

Published on July 14, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Snatch Complex (Power snatch + snatch)

6 sets

WOD

Metcon (Time)

For time:

100 Wallball Shots 20/14

75 Burpees

50 Cals, Assault Bike

25 Toes-to-bar

Youth Athlete Strength

Strength: Bench Press, use three sets to build up to 55% 1RM, then do 10 sets of 10-reps at 55%, after each and every set do 7-tricep push-ups, 10-DB Shoulder Press.

Speed: Hill and Stair Sprints

Accessory Strength: Six rounds of 6-ring dips, 8-DB Bench press.

Accessory Strength: 100-dips.

Endurance

10k run

 
formats

Barbell Club and Skills Class- Thurs

Published on July 14, 2016, by in WOD.


CrossFit Bellevue, CrossFit Bellevue – Barbell and CF Skills Club

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Skill

Handstands

– Movement Review

– Modifications

Strength

– Box Back Squats

Up to heavy triple

 
formats

6 Week Challenge – Day 8

Published on July 13, 2016, by in WOD.


CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge

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Warm-up

CFBV JA’s & Dynamic Warm Up

Weightlifting

Hang Power Clean (5 x 5)

EMOM for 5 min perform 5 Hang Power Cleans

Cool Down/Stretch

Metcon

Metcon (AMRAP – Rounds and Reps)

*Teach Thrusters*

5 minute AMRAP:

7x Thrusters

7x Push-Ups

-Rest 3 minutes-

5 minute AMRAP:

7x Thrusters

7x Ring Rows

-Rest 3 minutes-

5 minute AMRAP:

10x Burpees

10x Lunges with Barbell

Rx: #75/55

L1: #45/35

L2: #15

 
formats

Wednesday 4317

Published on July 13, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Shoulder Press+Push Press+Push Jerk (6 sets of the complex)

WOD

Metcon (Time)

3 RFT:

500m Row

9 Power Snatches, 115/85

Youth Athlete Strength

Strength: Power Cleans, use three sets to build up to 55% 1RM, then do 10-sets of 5-reps at 55%, after each set do 7-straight bar curls and 10-sit-ups.

Work Capacity: Sleds

Accessory Strength: Six Rounds of 10-single arm DB snatches, 8-over box jumps

Accessory Strength: Six rounds of 10-upright rows and 10-straight bar curls

Accessory Strength: Six rounds of 8-man makers and 8-ring rows.

Stamina

150 wall balls, 150-sit-ups, 150-push-ups, 150-leg levers, 150-lunges, 150-burpees, 150-jumping jacks.

Endurance

Run to Enatai, get wet, run back