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

Saturday 4313

Published on July 9, 2016, by in WOD.


CrossFit Bellevue – CrossFit

View Public Whiteboard

Warm-up

CFBV dynamic warm up

WOD

Metcon (Time)

With a partner for Time:

50 burpees

100 dubs

30 squat cleans 95/65

60 clapping push ups

40 KBS 70/55

Run 1 mile

30 power snatch 95/65

60 wall balls 20/14

40 CTB pull ups

100 dubs

50 burpees

Split up reps anyway you want. Run together.

Cool Down/Stretch

 
formats

6 Week Challenge – Day 6

Published on July 8, 2016, by in WOD.


CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge

View Public Whiteboard

Warm-up

CFBV JA’s & Dynamic Warm Up

Weightlifting

Back Squat (5 x 5)

10 Hollow Rocks b/t Back Squats

Metcon

Metcon (AMRAP – Reps)

12 min EMOM:

10 DB Burpee Deadlift

4 Shuttle Runs

40 Singles

Cool Down/Stretch

 
formats

Friday 4312

Published on July 8, 2016, by in WOD.

CrossFit Bellevue – CrossFit

View Public Whiteboard

Warm-up

Strength

Deadlift (15 mins to work to heavy single )

WOD

Metcon (Time)

21-18-15-12-9-6 Shoulder-to-overhead

*400m penalty run if you break, scale appropriately

Rx= 105/70

Rx+= 120/80

Youth Athlete Strength

Strength: Back Squats 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 7-bent row and 10-weighted sit-ups.

Work Capacity: Tabata abs, :20 seconds on, :10 seconds off for 8-rounds each of toes to bar, leg levers, sit-ups, atomic sit-ups.

Accessory Strength: Six rounds of 8-latteral lunges, 8-goblet squats.

Accessory Strength: Six rounds of 10-weighted lunges and 4-OTBox jumps.

Stamina

1-mile run, 100-pull-ups, 200-push-ups, 300-squats, 1-mile run.

Endurance

1-mile parter buddy carry

 
formats

Thursday 4311

Published on July 7, 2016, by in WOD.

CrossFit Bellevue – CrossFit

View Public Whiteboard

Warm-up

Snatch (15 mins to build to heavy single)

Record heaviest lift.

WOD

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

25 Double Unders

2 Rope Climbs

25 Ab mat sit ups

Youth Athlete 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 6-DB Bench and 10-push-ups.

Accessory Strength: Six rounds of 8-DB Fly, 10-foot on box push-ups.

Accessory Strength: Six rounds of 8-Incline DB Bench, 8-clapping push-ups.

Endurance

10k run

 
formats

Barbell Club and CrossFit Skills- Thursday

Published on July 7, 2016, by in WOD.


CrossFit Bellevue – Barbell and CF Skills Club

View Public Whiteboard

Skill

Kipping/Kipping Movements

– Movement overviews

– Modification

EMOM

Strength

5×5 Pause Back Squats