206-412-5795
info@crossfitbellevue.com
Partner Gym
formats

Tuesday 4316

Published on July 12, 2016, by in WOD.

CrossFit Bellevue – CrossFit

View Public Whiteboard

Warm-up

Strength

Power Clean + Hang Power Clean (6 sets)

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

WOD

Metcon (AMRAP – Rounds and Reps)

12 mins AMRAP

15 GHD Sit Ups

12 SDHP 115/85

9 Dips (Ring/Bar)

Youth Athlete Strength

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

Strength: Shoulder 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 10-Tricep push-ups.

Agilities: Pro Agility, 5-10-5 shuttle.

Accessory Strength: Six rounds of 10-DB Shoulder Press, and 10-DB Lunges.

Accessory Strength: Six rounds of 10-push-ups and 10-air squats.

Speed: 10:00 of 3-5-7-9 power step get-offs

Speed: 10:00 of hill sprints

Endurance

1-hour bike ride

or

500m CSS no fins, then You will need a partner, 10-100m buddy rescue swims, then 1000m CSS w/ fins.

Cool Down/Stretch

 
formats

6 Week Challenge – Day 7

Published on July 11, 2016, by in WOD.


CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge

Welcome back to week 3!!

View Public Whiteboard

Warm-up

CFBV JA’s & Dynamic Warm Up

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

5x Wall Squat

5x Single Leg RDL with KB

5x Single Leg Squat (each leg, on box)

7x KB Swings

10x OH Lunge (15-45 lb plate)
This workout is meant to be done at moderate intensity, with a focus on form!

Metcon

Metcon (AMRAP – Reps)

Partner WOD

5 Rounds:

Row 200m

Partner holds plank
*each partner will row 5 x 200m and hold plank 5 times

Cool Down/Stretch

 
formats

Monday 4315

Published on July 11, 2016, by in WOD.

CrossFit Bellevue – CrossFit

View Public Whiteboard

Warm-up

JA’s

CFBV dynamic warm up

Back Squat (3×10)

choose your weight

WOD

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Youth Athlete Strength

Strength: Hang Power Snatch, use three sets to build up to 55% 1RM, then do 7 sets of 5-reps at 55%, after each and every set do 7-chin-ups and 10-weighted sit-ups.

Work Capacity: AMRAP IN 7:00 of 4-over box jums, 10-knees to elbows.

Accessory Strength: Six rounds of 10-single arm bent row, 10-straight bar bicep curls.

Accessory Strength: Six rounds of 10-upright rows and 10-bent rows.

AMRAP in 5:00 of 20-push-ups and 40-leg levers.

Stamina

Three rounds of 1-mile run, 50-bar thrusters, 50-pull-ups.

Endurance

150 GI Jane Burpees

Cool Down/Stretch

 
formats

Barbell Club and Skills Class- Tuesday

Published on July 11, 2016, by in WOD.


CrossFit Bellevue – Barbell and CF Skills Club

View Public Whiteboard

Skill

Pistols

– Movement Review

– Modifications

Strength

Deadlift

– 5×5 up to about 80-85%

 
formats

Sunday 4314

Published on July 10, 2016, by in WOD.


CrossFit Bellevue – CrossFit

View Public Whiteboard

Warm-up

CFBV dynamic warm up

Strength

Make up lift / Core smash

WOD

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

250m Row

200m Run

10 v ups

10 Ring Rows

10 dips
You choose the weight and add in comments

Cool Down/Stretch