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formats

Monday 4238

Published on April 25, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV dynamic warm up

Strength

Front Squat (3×5 @ ~50%)

deload week

WOD

Metcon (Time)

For Time:

100 Double Unders

Then…

10-1

Overhead Squats 135/95

Toes to Bar

Then..

100 Double Unders

**pick a weight you think you can do unbroken. This workout should take you around 10 minutes, scale accordingly.

Youth Athlete Strength

Strength: Find 1RM Dead-lif

Test-1: max set of pull-ups

Test-2: 2:00 of push-ups

Test-3: 2:00 of sit-ps

Test-4; 2k row for time.

Stamina

150 GI Jane Burpees

Endurance

Run to Enatai, swim end of pier to shore 10x and run back.

Cool Down/Stretch

 
formats

Sunday 4237

Published on April 24, 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)

27-18-9 reps for time of:

Calorie Row

Dumbbell Step-ups 45/30, 24″/20″

Burpee Box Jumps 24″/20

Cool Down/Stretch

 
formats

Saturday 4236

Published on April 23, 2016, by in WOD.


CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

WOD

Metcon (Time)

In teams of two complete for time:

800m run (relay style with each person running 400m)

40 Hang power cleans

100 abmat sit ups

40 Shoulder to overhead

80 calorie row

Rx: 135/95

*only one person works at a time

Cool Down/Stretch

 
formats

Friday 4235

Published on April 22, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Deadlift (15 mins to work to a heavy single.)

WOD

Metcon (Time)

2 Rounds for time of:

30 Deadlifts 185/135

20 Burpees over the bar

10 Ring Muscle-ups

Youth Athlete Strength

Strength –

10 rounds – pushup position to up into wall walk 10: second handstand hold, then 1 HSPU and reverse. Rest 1:00 after each

Work capacity: EMOM 10:00

:15 second Chin up hold

10 burpees

Accessories

6-rounds of 10-foot on a box nose touching push-ups and 10-45lb weighted situps

Stamina

10-rounds of double rope climb (two ropes) 10-bar dips

10-atomic sit-ups,

10-l sit pull-ups

10 HSPU

20 ghd situps

Endurance

Endurance

Run to Enatia, swim 10 end of pier to shore, run back

 
formats

Thursday 4234

Published on April 21, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Snatch (15 mins to work to a heavy single.)

record your heaviest lift.

WOD

Metcon (AMRAP – Rounds)

Every minute, on the minute, for 10 minutes:

6 Box Jump-Overs (24″/20″)

12 Push-Ups

Box jump-over – simply get to the other side, you can either land on top and then off the other side, or clear it in one leap.

Youth Athlete Strength

Strength

Three rounds of wheel barrow races

Then

Three rounds of :30 second plank hold

All the way up

Half way down

1″ from ground

Practice for three mins

3 mins of shoot throughs (on your order, like this video. Use boxes not paralleles, concentrate on speed

Work capacity

5 rounds of:

10 Shoot throughs with boxes

5 pull ups

20 perfect lunges

Accessories

6-rounds of 10-bar bicep curls and 10-bat bent rows

Endurance

10 rounds of 250 m row, 25 burpees