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formats

Saturday 4277

Published on June 4, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

WOD

Metcon (Time)

For time complete:

Teams of 3 WOD

1600m Row (divided anyway). One person must be in the plank the entire row.

20 Wallball each (relay style) (20/14) – 10′ target

40 Unison Situps (arms interlaced)

20 Pull-ups Each (relay style)

40 Unison KB Swings (53/40)

3x 200m Sprint

40 Squat Cleans (divided anyway) (155/105). One person must be in the plank the entire time cleans are being done.

20 Unison Burpees

Cool Down/Stretch

 
formats

6 Week Challenge – Day 15

Published on June 3, 2016, by in WOD.


CrossFit Bellevue – 6 Week Challenge

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Warm-up

CFBV JA’s & Dynamic Warm Up

Weightlifting

EMOM 6 min with empty barbell:

5x DL

5x Hang Clean

5x Front Squats

5x Push Press

5x Back Squat

Metcon

Metcon (AMRAP – Reps)

Intervals:

4 Rounds of 30 sec on/30 sec off:

Walking Lunge

KB Swing

Burpee

Air Squat

Sit Ups

Thrusters (#75/55)
Set up 6 stations and have people perform 4 sets of 30 seconds of work followed by 30 seconds of rest at each station

Cool Down/Stretch

 
formats

Friday 4276

Published on June 3, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Deadlift (3×5@ ~ 50%)

WOD

Metcon (Time)

5 RFT

11 body-weight deadlifts

hill sprint

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

Thursday 4275

Published on June 2, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Snatch

15 mins to work technique

WOD

Metcon (Time)

3 Rounds for time of:

15 Cal Row

12 KBS 70/55

9 Squat Snatch 135/95

Youth Athlete Strength

Strength: Bench Press build to 75% and do 3-sets of 1rep at

75%, 3-sets of 1rep at 85% and 2-sets of 1-rep at 95%. After each set do one high as possible clapping push-up and 5-hanging from a rope toes to rope.

Speed: Sprints

Accessories: Six sets of 6-heavy DB Bench press and 6-skull crushers.

Accessories: Six sets of 5E single arm push-ups and 10-bar dips.

Endurance

1000m CSS no fins

500m drownproof swim no bindings

2000m CSS w/fins

1000m turtleback w/fins

 
formats

6 Week Challenge – Day 14

Published on June 1, 2016, by in WOD.


CrossFit Bellevue – 6 Week Challenge

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Warm-up

CFBV JA’s & Dynamic Warm Up

Teach Handstands

Gymnastics

3 Rds:

20 sec Hollow Hold

20 sec Handstand Hold

8x Bar Taps (kip swing, arch/hollow swing

5x perfect push ups

Max Effort Ring Support Hold

10 Double Under Attmeps

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

7 Deadlifts (#95/#65)

10 Pull Ups

20 Double Unders (60 singles)

Cool Down/Stretch