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formats

Saturday 4250

Published on May 7, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

WOD

Metcon (AMRAP – Rounds and Reps)

With a partner:

Every 8 minutes X 4

Run 800m together:

then AMRAP with a partner one person completes a round at a time:

5 KBS 55/35

10 TTB

15 Air Squats

Your score is the total number rounds and reps.

Cool Down/Stretch

 
formats

6 Week Challenge – Day 3

Published on May 6, 2016, by in WOD.


CrossFit Bellevue – 6 Week Challenge

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Warm-up

CFBV JA’s & Dynamic Warm Up

Weightlifting

Hang Power Clean (3 x 5)

In CrossFit, we pride ourselves in our ability to teach and learn functional movements that we can utilize in everyday life. On Monday we taught you how to get up and down off the ground (burpees). On Wednesday, we taught you how to pick an external object off the ground by properly loading your hamstrings and maintaining midline stabilization (i.e. a straight back) through the deadlift. Now we are going to build upon the deadlift and learn how to properly move an external object from the ground to our hip, and then to our shoulders!!

Metcon

Metcon (AMRAP – Reps)

10 Min AMRAP:

6 Hang Power Cleans

10 Bar Facing Burpees

Rx: 75/55, Bar Facing Burpees

L1: 65/45, Burpees

L2: 55/45, Jump Overs

Cool Down/Stretch

 
formats

Friday 4249

Published on May 6, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Deadlift (3×5 @ 80%)

WOD

Metcon (Time)

21-15-9-15-21

Deadlifts 185/135

Box jumps 24/20

Youth Athlete Strength

Strength: Back Squat 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 2-box jumps and 10-weigthed sit-ups.

Work Capacity: Three rounds of 20-sit-ups and 20-walking lunges, parking lot lap run.

Accessory Strength: Six rounds of 6-back rack lunges and 6-back rack box step-ups.

Accessory Strength: Six rounds of 10-sled push and 20-sit-ups for rest.

Accessory Strength: Six rounds of 20-45lb OH Plate Lunges, 10-E single leg broad jumps.

Stretch: Partner chest, cobra and PSOAS stretches.

Stamina

Run to Bannerwood and await your fate.

Endurance

Run from Bannerwood to Enatai and await your fate, run back.

Metcon

 
formats

Thursday 4248

Published on May 5, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Snatch Complex (3 rounds 2 power snatches + 3 OHS @70%)

Record heaviest weight used

WOD

Metcon (AMRAP – Rounds)

EMOM x 20

Odd – 10 wall balls 20/14

Even – 10 burpees

Metcon (AMRAP – Rounds)

EMOM x 20

Odd – 10 wall balls 20/14

Even – 10 burpees
scale as needed. Goal is to complete work for every minute.

Youth Athlete Strength

Strength: Bench Press use three warm-up sets ot build up to 55% then do two sets of 5 x 55%, 2 sets of 5 x 65%, 1-set of 5 x 75% and 1-set of max reps at 75%. After each set do 8-DB shoulder press.

Speed: 7-step get offs, get to 11-yards by your 7th step.

Speed: 6-stair sprints, 6-20m sprints, 2-40m sprints, 2-hill sprints. Rest as needed.

Accessory Strength: Six rounds of 6-Incline Bench Press and 8-Dips.

Accessory Strength: Six rounds of 6-DB Flys and 8-dips.

Accessory Strength: Six rounds of 6-skull crushers and 8-dips.

Stretch: Wall and chest stretches, Supine back stretch.

Endurance

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

 
formats

Wednesday 4247

Published on May 4, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Push Jerk (3×5 @ 80%)

WOD

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

Shuttle sprint

12 Shoulder to overhead 115/75

Youth Athlete Strength

Strength: Power Clean, 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-ring rows and 10-knees to elbows.

Work capacity: AMRAP in 10:00 of 7-clapping push-ups and 7-atomic sit-ups, stair sprint.

Accessory Strength: Six rounds of 4-DB Hang Power Snatch and 4-med ball Box Jumps.

Accessory Strength: Six Rounds of 6-straight bar bicep curls and 6-DB single arm bicep curls.

Accessory Strength: Six rounds of 6-chin-ups, 10-GHD sit-ups.

Stretch: Supine back stretch, partner hamstring stretch, forearm stretch, PSOAS stretch

Stamina

Stamina: 21-18-15-12-9-6-3 of sit-ups, push-ups, wall ball, 45lb hill run after each.

Endurance

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