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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.

 
formats

Tuesday 4246

Published on May 3, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Clean (EMOM x 12 mins – 2 full cleans @80%)

Record wight for EMOM

WOD

Metcon (Time)

5 RFT

10 power cleans 135/95

15 pull ups

20 wtd sit ups 45/25

Youth Athlete Strength

Warm-up: 20-air squats, 15-shoulder press.

Strength 1: Use three warm-up sets to build up to 55% Front Squat 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 set do 2-high box jumps.

Strength 2: Use three warm-up sets to build up to 55% of shoulder press 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 set do 2-split jerks.

Speed: 7-step get offs, get to 11-yards in 7-steps.

Agilities: cone drills

Accessory Strength: Six rounds of 8-DB front raises, 8-Tricep Push-ups.

Accessory Strength: Six rounds of max rep wall balls and max rep DB Shoulder press at 45lbs.

Accessory Strength: Six rounds of max 1:00 calorie row and 2-max distance broad jumps.

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

Monday 4245

Published on May 2, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV dynamic warm up

Strength

Front Squat (3×5@80%)

WOD

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

Hill run

20 KB swings 55/35

15 push ups

10 front rack lunges 115/75

Youth Athlete Strength

Strength 1: Dead-lift, use three rounds to build to 55% and then do 1-sets of 5 reps at 55%, 1-sets of 5-reps at 65%, 1-set of 5 reps at 75%. After each and every set do 7-chin-ups and 10-sit-ups.

Strength: Bench Press, use three rounds to build to 55% and then do 1-sets of 5 reps at 55%, 1-sets of 5-reps at 65%, 1-set of 5 reps at 75%. After each and every set do 8-push-ups and 10-atomic sit-ups.

WOD: AMRAP in 10:00 of 7-kb swings, 7-dips, hill run.

Accessory Strength: Six rounds of 6-DB Bench Press and 10-weighted sit-ups.

Accessory Strength: Six sets of single arm 6-DB Bent Row and 10-hollow rocks.

Accessory Strength: 8-KB Upright rows and 10-atomic sit-ups.

Stamina

AMRAP in 30:00 of 10-strict knees to elbows, 20-pistols, 30-push-ups (10-regular, 10-tricep, 10-divebomber.

Endurance

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

Cool Down/Stretch

 
formats

6 Week Challenge – Day 1

Published on May 2, 2016, by in WOD.


CrossFit Bellevue – 6 Week Challenge

Welcome to the first day of your 6-Week Challenge! We can’t wait to see your progress!

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Warm-up

CFBV JA’s & Dynamic Warm Up

Metcon

6 Week Challenge (AMRAP – Rounds and Reps)

12 minute AMRAP:

5 Burpees

10 Box Jump (or Step Up)

15 Sit Ups

Cool Down/Stretch

 
formats

Sunday 4244

Published on May 1, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

Strength

Make up lift / Core smash

WOD

Taylor (Time)

4 Rounds for time of:

400m Run

5 Burpee Muscle-ups

Cool Down/Stretch