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formats

Thursday 4437

Published on November 10, 2016, by in WOD.


CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

WOD

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here

Youth Athlete Strength

Strength: Bench Press use three warm-up sets ot build up to 65% then do two sets of 5 x 65%, 2 sets of 3 x 75%, 1-set of 1 x 85% and 1-set of max reps at 85%. After each set do 8-DB shoulder press, 10-tricpep push-ups.

Accessory Strength: Six rounds of 4-DB Bench and 4-pause push-ups.

Accessory Strength: Six rounds of 4-DB Fly, tricep pause push-ups.

Accessory Strength: Six rounds of 4-Incline DB Bench, 4-chest clapping push-ups.

Endurance

10k run

 
formats

Wednesday 4436

Published on November 9, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

Strength

Power Clean + Hang Power Clean (6 sets of clean complex)

Front the ground then from the hang (2 movements = 1 rep)

WOD

Metcon (AMRAP – Rounds and Reps)

14min AMRAP

400m Run

20 KB Swings

10 Burpees

5 Hang Power Snatch (115/75)

Youth Athlete Strength

Strength: Power Cleans use three rounds to build to 65% and then do 2-sets of 5-reps at 65%, 2-sets of 3-reps at 75%, 1-set of 1-reps at 85% and 1-set of max reps at 85%. After each set do 5-weighted pull-ups and 10-weighted Sit-ups.

Accessory 1: Six rds 6-single arm DB Snatches, 6-Upright rows.

Accessory 2: Six rounds of 8-straight bar curls and 8-single arm DB bent rows.

Stamina

AMRAP in 30 of

50-45-lb bar lunges

50-pushps

50-45-lb. weighted sit-ups

Endurance

Run to Enatai, get wet, run back

 
formats

Tuesday 4435

Published on November 8, 2016, by in WOD.


CrossFit Bellevue – CrossFit

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Warm-up

CFBV Dynamic Warm-Up

Strength

Deficit Deadlift (5×3)

WOD

Metcon (Time)

WOD:

3 Rounds

25 ab mat sit ups

1 Leg Crank (1 Leg Crank = 20 air squats + 20 Lunges, + 20 Jumping Air Squats + 20 Jumping Lunges)

Youth Athlete Strength

Strength: Shoulder Press and Front Squats, use three warm-up sets ot build up to 65% then do two sets of 5 x 65%, 2 sets of 3 x 75%, 1-set of x 85% and 1-set of max reps at 85%. After each set do 8-DB Bench press

Accessory Strength: Six rounds of 10-heavy DB Lunges, 10-push-ups

Accessory Strength: Six rounds of 8-DB Incline Press, 8-tricep push-ups.

Endurance

2-mile swim

 
formats

Monday 4434

Published on November 7, 2016, by in WOD.


CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

Strength

Back Squat (EMOM x 8 mins – 2 back squats)

choose your weight.

WOD

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Youth Athlete Strength

Strength: Dead-lifts use three rounds to build to 65% and then do 2-sets of 5-reps at 65%, 2-sets of 3-reps at 75%, 1-set of 1-reps at 85% and 1-set of max reps at 85%. After each set do 5-strict pull-ups, 7-knees to elbows.

Strength 2: Power Clean, use three rounds to build to 65% and then do 2-sets of 5 reps at 55%, 2-sets of 3-reps at 75%, 1-set of 1 reps at 85% and 1-set of max reps at 85%. After each and every set do 5-pull-ups and 7-knees to elbows.

Accessory Strength: Six rounds of 4-single arm DB bent row, 6-reverse grip bent rows.

Accessory Strength: Six rounds of 6-upright rows, 8-bicep curls.

Accessory Strength: Six rounds of 4-single arm snatches and 4-strict chin-ups.

Stamina

AMRAP in 30 of

25-45-lb. bar thrusters

25 burpees

25-sit-ups

Endurance

Run to Enatai, get wet, run back

Cool Down/Stretch

 
formats

Sun- 4433

Published on November 6, 2016, by in WOD.


CrossFit Bellevue – CrossFit

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Strength

Make-up lift/Core Smash

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

2- Wall Walk-ups

10- Alternating Pistols

1- Legless Rope Climb

10- Box Jumps 30/24”