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

Monday 4301

Published on June 27, 2016, by in WOD.

CrossFit Bellevue – CrossFit

View Public Whiteboard

Warm-up

JA’s

CFBV dynamic warm up

Overhead Squat (3 x 5)

Choose your weight based on your mechanics/positions.

WOD

Metcon (AMRAP – Reps)

Complete as many reps as possible in 10 minutes of:

Row 1000 Meters

Dumbbell Man-Makers x Max Reps

(Push-Up, Power Clean, Push Press

Youth Athlete Strength

Strength 1: Dead-lift, use three rounds to build to 60% and then do 1-sets of 5 reps at 60%, 1-sets of 5-reps at 70%, 1-set of 5 reps at 80%. After each and every set do 5-pull-ups and 10-sit-ups.

Accessory Strength: 6-tricep push-ups, 8-DB bench

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

Work Capacity-2: 10:00 truck pushes

Stamina

Three rounds of 1-mile run, 30 box jumps,

30 wall-ball shots

Endurance

Run to Enatia, swim end of pier to shore 10x, run back.

Cool Down/Stretch

 
formats

6 Week Challenge – Day 1

Published on June 27, 2016, by in WOD.


CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge

Welcome to the first day of your 6-Week Challenge! We can’t wait to see your progress!

View Public Whiteboard

Warm-up

CFBV JA’s & Dynamic Warm Up

Metcon

6 Week Challenge (AMRAP – Rounds and Reps)

12 minute AMRAP:

5 Burpees

10 Box Jump (or Step Up)

15 Sit Ups

Cool Down/Stretch

 
formats

Sunday 4300

Published on June 26, 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 – Reps)

12 rds:

Assault Bike

:15 sec sprint

:45 sec spin

*score is total calories

**CASH OUT**

“Muscle Beach”

Tabata barbell curls. Use blank bar.

Cool Down/Stretch

 
formats

Saturday 4299

Published on June 25, 2016, by in WOD.

CrossFit Bellevue – CrossFit

View Public Whiteboard

Warm-up

CFBV dynamic warm up

WOD

Metcon (Time)

Teams of two:

1 mile run (together)

Karen (150 wall balls)

Isabel (30 snatches)

Cindy (10 rounds, alternate every round: 5 pull ups, 10 push ups, 15 air squats)

Thrusters 30 135/95

150 Dubz

2k row

Cool Down/Stretch

 
formats

Friday 4298

Published on June 24, 2016, by in WOD.

CrossFit Bellevue – CrossFit

View Public Whiteboard

Warm-up

Strength

Deadlift (15 mins to work to heavy single )

Record your heaviest lift

WOD

Metcon (Time)

5 RFT:

30 Air Squats

15 Push Press 95/65

15 Hollow Rocks

Youth Athlete Strength

Strength: Back Squats, Use three warm-up sets to build up to 65% Back Squat then do 2-sets of 5 reps at 65%, 2-sets of 5-reps at 75%, 1-set of 5 reps at 85% and 1-set of max reps at 85%. After each set do 2-over box jumps and 10-weighted sit-ups.

Work Capacity: AMRAP in 12:00 of Hill run, 10-wall ball, 8-box jumps, 6-Lunges each leg.

Accessories: Six rounds of 6-(use 50% 1RM Back squat) OH Squat and 6-back rack lunges with same weight.

Accessories: Six rounds of 3E KB Lateral lunges and 3E weigthed step-ups.

Stamina

5k run, 100-pull-ups, sit-ups, push-ups, squats, 5k run.

Endurance

5k partner row