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formats

Wednesday 4268

Published on May 25, 2016, by in WOD.

Announcements

Gym will be closed Thursday for a special event. Classes will be held at Enatai Beach Park, 3519 108th Ave SE, Bellevue, WA 98004.

CrossFit Bellevue – CrossFit

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Warm-up

WOD

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Youth Athlete Strength

Strength: Hang Snatch use three rounds to build to 40% then do one set of 5-reps x 40%, 1 sets of 5-reps at 50%, 1-set of 5 reps at 60% After each set do 5-rope pull-ups and 10-sit-ups.

Work Capacity: AMRAP in 7:00 of 1-rope climb and 7-KB swings and a hill run.

Accessories: Six sets of 6E DB Power Cleans and 6E DB Push Press.

Accessories 2: 8E DB Bicep curls and 8E DB Bent Rows

Stamina

Run to Bannerwood and prepare for combat

Endurance

Endurance: Run to Enatai, tread water with shoes on for 30:00, run back.

 
formats

Tuesday 4267

Published on May 24, 2016, by in WOD.

Announcements

Gym will be closed Thursday for a special event. Classes will be held at Enatai Beach Park, 3519 108th Ave SE, Bellevue, WA 98004.

CrossFit Bellevue – CrossFit

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Warm-up

WOD

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here

Youth Athlete Strength

Strength 1: Front Squats, use three warm-up sets to build up to 40% then do one set of 5-reps x 40%, 1 sets of 5-reps at 50%, 1-set of 5 reps at 60% . After each set do 4-pistols per leg.

Strength 2: Shoulder Press, use three warm-up sets to build up 40% then do one set of 5-reps x 40%, 1 sets of 5-reps at 50%, 1-set of 5 reps at 60% . After each set do 10′ handstand walk.

Speed: Rowing intervals

Accessory 1: Six rounds of 8-reverse grip bench press and 8-reverse grip shoulder press.

Accessory 2: Six rounds of 8-tricep push-ups and 8E-single arm DB Bench Press

Endurance

5k run

Cool Down/Stretch

 
formats

6 Week Challenge – Day 10

Published on May 23, 2016, by in WOD.

Announcements

Gym will be closed Thursday for a special event. Classes will be held at Enatai Beach Park, 3519 108th Ave SE, Bellevue, WA 98004.

CrossFit Bellevue – 6 Week Challenge

Welcome to Week 4!

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Warm-up

CFBV JA’s & Dynamic Warm Up

Weightlifting

Front Squat (5 x 3 )

*3 second lower, 3 second hold at bottom*

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

10 Push Press

10 Box Jumps

10 Walking Lunges (each leg)

Rx: 95/65

L1: 75/55

L2: 45/35

L3: 15

Cool Down/Stretch

 
formats

Monday 4266

Published on May 23, 2016, by in WOD.

Announcements

Gym will be closed Thursday for a special event. Classes will be held at Enatai Beach Park, 3519 108th Ave SE, Bellevue, WA 98004.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV dynamic warm up

WOD

Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here

Youth Athlete Strength

Strength 1: Dead-lift, use three rounds to build to 40% and then do 1-sets of 5 reps at 40%, 1-sets of 5-reps at 50%, 1-set of 5 reps at 60%. After each and every set do 7-chin-ups and 10-sit-ups.

Strength: Bench Press, use three rounds to build to 40% and then do 1-sets of 5 reps at 40%, 1-sets of 5-reps at 50%, 1-set of 5 reps at 60%. After each and every set do 8-push-ups and 10-atomic sit-ups.

WOD: AMPRAP in 7:00 of hill run, 20-GHD Hip extensions and 20-GHD Sit-ups.

Accessory Strength: Six sets of 6-barbell bent rows and 6-ring rows.

Accessory Strength: Six sets of single arm 6-upright rows and 6E DB Bicep curls.

Stamina

AMRAP in 30:00 of 1k row and three rope climbs.

Endurance

Endurance: Run to Enatai, 10-buddy rescue swims each end of pier to shore, run back.

Cool Down/Stretch

 
formats

Sunday 4265

Published on May 22, 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)

30 min AMRAP

15 GHD hip ext

15 GHD sit ups

15 push ups

Farmers carry down and back on turf

Cool Down/Stretch