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formats

Sunday 4286

Published on June 12, 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 – Rounds and Reps)

12 min AMRAP:

10 DB Snatch

10 Dips

Cool Down/Stretch

 
formats

Saturday 4285

Published on June 11, 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:

100 Kettlebell Swings (55/35)

400 Meter Run*

100 Barbell Thrusters (45/35)

400 Meter Run

80 Burpees

400 Meter Run

100 Barbell Thrusters

400 Meter Run

100 Kettlebell Swings

*Both athletes perform the run at the same time.

Cool Down/Stretch

 
formats

6 Week Challenge – Day 18

Published on June 10, 2016, by in WOD.

CrossFit Bellevue – 6 Week Fitness and Nutrition Challenge

Last day of the 6 week challenge! We hope you all had as much fun as we did!!

Please email josh@crossfitbellevue.com if you haven’t signed up for a normal membership and would like to!

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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

We did this workout on the first day of class! We hope you all push hard to get a better score!!

Cool Down/Stretch

 
formats

Friday 4284

Published on June 10, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Deadlift (3×5@ 80%)

WOD

Metcon (Time)

5 Rounds for time of:

40 Yd, Farmer’s Carry 45’s/25’s

30 Double-unders

20 Air Squats

1 Rope Climb, 15 ft

*men use 2 45-pound plates

*women use 2 25-pound plates

Youth Athlete Strength

Strength: Back Squats build to 75% and do 3-sets of 1-rep at

75%, 3-sets of 1rep at 85% and 2-sets of 1-rep at 95%. After each set do 1-over box jump and 10-weighted sit-ups.

Work Capacity: Speed SLEDS!!!!

Accessory Strength: Six sets of 4E weighted lateral lunges and 6 GHD glute hams.

Accessory Strength: Six rounds of 10-double handed KB Lunges and 4-med ball broad jumps.

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

Barbell Class – Thursday

Published on June 9, 2016, by in WOD.

CrossFit Bellevue – Barbell and CF Skills Club

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Skill Work

Pistols

– Technique breakdown

– Modifications

Strength

Split Jerk

– Movement Review

– Footwork

Jerk Balance

Work up to 3×3 @ 65%