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formats

Wednesday 4254

Published on May 11, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Bench Press (Find 3 RM)

-then based off 3RM-

1×3@95%

1×3@90%

(15min Running Clock)

Score is 3RM

Lift/Skill

50 Pistols

(10min Running Clock)

WOD

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

10 HSPU

2 Rope Climbs

100m Farmers Carry 70/55*

* 4 x length of turf.

Youth Athlete Strength

Strength: Hang Power Cleans use three rounds to build to 60% and then do 2-sets of 3-reps at 60%, 2-sets of 3-reps at 70%, 1-set of 3-reps at 80% and 1-set of max reps at 80%. After each set do 5-weighted pull-ups, 10-Sit-ups.

Work Capacity: Seven rounds of 7-KB Swings, 7-toes to bar, med ball hill run.

Accessories: Six sets of 7-pull-ups, 7-box jumps.

Accessories 2: Six rounds of 4-DB single arm snatches and 8-bicep curls.

Stamina

Three rounds of 1000 m row, 50-pull-ups.

Endurance

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

 
formats

Tuesday 4253

Published on May 10, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Clean and Jerk (Work to a heavy for the day: 3 Cleans + 1 Jerk)

then based of max

3+1 @ 95%

3+1 @ 90%

15 min running clock

Lift/Skill

50 Strict Pull Ups

10 min running clock

WOD

Metcon (Time)

For Time:

100 Cal Row

*EMOM 3 Hang Power Clean

Rx: 155/105

Youth Athlete Strength

Skills: Handstands and Handstand walks

Strength 1: Front Squats, use three warm-up sets to build up to 60% then do two sets of 3 x 60%, 2 sets of 3 x 70%, 1-set of 3 x 80% and 1-set of max reps at 80%. After each set do 10-weighted lunges.

Strength 2: Shoulder Press, use three warm-up sets to build up to 60% then do two sets of 3 x 60%, 2 sets of 3 x 70%, 1-set of 3 x 80% and 1-set of max reps at 80%. After each set do 3- on the HSPU.

Speed: 7-step get offs

Speed: Hill and stair sprints

Accessory 1: Six rounds of 10-50% Bench and 10-tricep push-ups.

Accessory 2: Six rounds of 8-DB Shoulder Press and 8-Shoulder Fly’s.

Stretch: Banded Shoulder, PSOAS, hamstring stretches

Endurance

500m CSS no fins, then You will need a partner, 10-100m buddy rescue swims, then 1000m CSS w/ fins.

Cool Down/Stretch

 
formats

6 Week Challenge – Day 4

Published on May 9, 2016, by in WOD.


CrossFit Bellevue – 6 Week Challenge

Welcome to Week 2!

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Warm-up

CFBV JA’s & Dynamic Warm Up

Teach (w/ PVC):

Front Squat

Push Press

Weightlifting

Front Squat (3 x 5 )

Shoulder Press (3 x 5)

Metcon

Metcon (Time)

Chipper (for time):

Turf Length Walking Lunges (2x)

20 Goblet Squats

30 Burpees

40 Box Set-ups (hold KB)
For the Lunges you will lunge the length of the Turf down-and-back twice!

Cool Down/Stretch

 
formats

Monday 4252

Published on May 9, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV dynamic warm up

Strength

Back Squat (Find 2 RM)

Back Squat 2RM

-then based off 2RM-

1×2@95%

1×2@90%

(15min Running Clock)

Lift/Skill

50 T2B

RX+ = Strict T2B

(10 min running clock)

WOD

Metcon (Time)

3 RFT:

50 Wall Balls

25 Box Jumps 24/20

5 Muscle Ups

(20min Time Cap)

Youth Athlete Strength

Strength 1: Dead-lift, use three rounds to build to 60% and then do 1-sets of 5 reps at 60%, 1-sets of 5-reps at 70%, 1-set of 5 reps at 80%. After each and every set do 5-pull-ups and 10-sit-ups.

Strength 2: Bench Press, use three rounds to build to 55% and then do 2-sets of 5 reps at 55%, 2-sets of 5-reps at 65%, 1-set of 5 reps at 75% and 1-set of max reps at 75%. After each and every set do 5-pull-ups and 10-sit-ups.

Work Capacity: 7-rounds of 7-wall ball and 7-box jumps.

Accessory Strength: 6-tricep push-ups, 8-DB bench

Accessory Strength: Six rounds of 6-upright rows, 8-bent rows.

Stamina

1,000-meter row

100 push-ups and sit-ups

750-row, 75/75

500 row 50/50

Endurance

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

Cool Down/Stretch

 
formats

Sunday 4251

Published on May 8, 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 (Time)

For time:

1,000-meter row

100 push-ups

750-meter row

75 push-ups

500-meter row

50 push-ups

Cool Down/Stretch