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formats

Monday 4294

Published on June 20, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV dynamic warm up

Back Squat (spend 15 mins working to a heavy BS for the day)

Record your heaviest lift.

WOD

Metcon (Time)

4 RFT

CFBV half pipe*

25 wall balls 20/14

25 box step ups 24/20

*CFBV half pipe = Stair climb then jog across the gym right into a hill run. Or vise versa.

Youth Athlete Strength

Strength: Power Snatch Use three rounds to work up to 65% 1RM, then do 2-sets of 5-reps at 65%, 2-sets of 5-reps at 75%, 2-sets of 5-reps at 85%. After each set do 3-chest to bar pull-ups and 10-sit-ups.

Work Capacity: Five rounds of 4-HSPU, 4E pistols, 16-leg levers, hill run.

Accessories: Six rounds of 3E weigthed box pistol squats and partner Glutes on GHD

Accessories: Six rounds of 6-bar bicep curls and 6E bent DB Row.

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

Sunday 4293

Published on June 19, 2016, by in WOD.


CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

Strength

Make up lift / Core smash

WOD

Metcon (AMRAP – Reps)

15 min AMRAP:

10 muscle ups

20 C&J 135/95

30 box jump overs 24/20

40 Burpees

50 Dubz

60 cal row

Cool Down/Stretch

 
formats

Saturday 4292

Published on June 18, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

WOD

Metcon (Time)

In teams of two, with only one person working at a time, complete the following for time:

Run 800 Meters (as a relay)

50 Strict Pull-Ups

100 Push Presses (95/65 lbs)

150 Alternating Reverse Lunges with a Kettlebell in Goblet Hold (55/35 lbs)

100 Push Presses (95/65 lbs)

50 Strict Pull-Ups

Run 800 Meters (as a relay)

Cool Down/Stretch

 
formats

Friday 4291

Published on June 17, 2016, by in WOD.

CrossFit Bellevue – CrossFit

5k Friday! Pick your poison!!

Love you.

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Warm-up

Strength

Deadlift (3×3@ 85%)

WOD

5k Run (Time)

Max Effort 5k Run

5k Row (Time)

Max Effort 5k Row

Youth Athlete Strength

Strength 1: Find 1RM Back Squat

Work Capacity: AMRAP in 12:00 of 12 Russian KB Swings,

12-KB Alternating Lunges

Accessories: Six rounds of 4E KB Lateral Lunges and 8-Goblet Squats

Accessories: Six rounds of 4E KB Box step-ups and 4E KB Box pistol squats.

Stamina

50-50lb. single-arm dumbbell overhead lunge, 100 GHD sit-ups,

100 GHD hip extensions

50-50lb. single arm dumbbell overhead lunge

Endurance

Run to Enatai, swim 20-laps peir to close white bouy and back. Run back.

 
formats

Thursday 4290

Published on June 16, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Power Snatch (3×3@85%)

WOD

Metcon (Time)

For time:

75 Double Unders

50 Wall Ball Shots (20/14 lbs)

25 Burpees

50 Wall Balls (20/14 lbs)

75 Double Unders

Youth Athlete Strength

Strength 1: Find 1RM Bench Press rest 1;00 between sets

Strength 2: Max rep Bar dip

Strength 3: Max rep push-ups in 2:00

Strength 4: Max rep sit-ups in 2:00

Strength 4: Max pull-ups in 1-set.

Accessories: Six rounds of 7-tricep push-ups, 14-ghd hip extensions.

Accessories: Six rounds of 7-foot on a box push-ups and 7m spider man crawl.

Endurance

10k ruck march

or

1000m CSS no fins

500m drownproof swim no bindings

2000m CSS w/fins

1000m turtleback w/fins