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formats

Saturday 4432

Published on November 5, 2016, by in WOD.


CrossFit Bellevue – CrossFit

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Lift/Skill

Make-Up Lift or Core Smash

Metcon (AMRAP – Reps)

Teams of 4

20min AMRAP

One person at each station rotate when station ahead clears

10 DB man makers

25 wall ball shots

400m run

5 Burpee MU (ring or bar)

(Scale: Burpee pull ups)

At 20:00

5min AMRAP

Row for calories

Score: total reps + total calories

 
formats

Friday 4431

Published on November 4, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Clean (build to a heavy clean for the day)

WOD

Metcon (Time)

For time:

Buy-in: 1,000m Row

Directly into:

21-15-9

Overhead Squats 95/65

KB Swings 53/35

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 2-OTB jumps and 10-weighted sit-ups. .

Work Capacity: 50-shades of grey

1) OH Lunges

2) Weighted leg levers

3) Box jumps

4) Broad jumps

5) Knees to elbows

6) Shoulder press

7) Bicep curls

8) Knees to elbows

9) Weighted sit-ups

10) OH Squats

Work Capacity: Team plate run

Accessory Strength: Six rounds of 4-weighted pistols and weighted knee to chest jumps.

Accessory Strength: Six rounds of 4-back rack lunges and 4-stair jumps.

Stamina

1-mile 45lb plate run. Every second over 10:00 is a burpee box jump

Endurance

Run to Enatai, swim end of pier to shore 10X, run back

 
formats

Thursday 4430

Published on November 3, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

4 RNFT

20 Side to side Russian twist holding a plate (25, 15)

20 Situps w/plate

Then mobility before or after wod

WOD

Metcon (Time)

5 RFT

hill run

20 wall balls

Youth Athlete Strength

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 4-DB Bench and 4-pause push-ups.

Accessory Strength: Six rounds of 4-DB Fly, tricep pause push-ups.

Accessory Strength: Six rounds of 4-Incline DB Bench, 4-chest clapping push-ups.

Endurance

10k run

 
formats

Barbell Club and CF Skills- Thursday

Published on November 3, 2016, by in WOD.


CrossFit Bellevue – Barbell and CF Skills Club

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Skill

Rope Climbs

– 10 minutes to work on technique or conduct 5 attempts with minimal number of pulls to the top

Strength

Clean Pulls

– Work up to 1×2 at 125% of 1RM Clean

Cleans

– Work to heavy single

 
formats

Wednesday 4429

Published on November 2, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

Strength

Deadlift (5×5 building)

Record heaviest set

WOD

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

10 cal row/AB

10 v ups

10 burpees

Lunge Steps*

*lunge down and back the width of the turf
each round is 40 reps.

Only count the lunge steps if you get all the way down and back.

Youth Athlete Strength

Strength: Power Cleans 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 5-weighted pull-ups and 10-weighted Sit-ups.

Accessory 1: Six rds 6-single arm DB Snatches, 6-Upright rows.

Accessory 2: Six rounds of 8-straight bar curls and 8-single arm DB bent rows.

Stamina

AMRAP in 30 of

50-45-lb bar lunges

50-pushps

50-45-lb. weighted sit-ups

Endurance

Run to Enatai, get wet, run back