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formats

Wednesday 4233

Published on April 20, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Bench Press (15 mins to work to heavy single.)

WOD

Metcon (AMRAP – Reps)

ascending ladder, amrap 10 minutes:

2 KB Swings (55/35)

2 c2b pull-ups

2 sit-ups

4-4-4

6-6-6

etc.

Youth Athlete Strength

Strength –

5 rounds

5 Over Box jump overs

1 conan (use the box as a Palma horse and go side to side halfway around the box, and then back)

WOD – 10-rounds

1 burpee broad jump

10 air squats

10 atomic situps

Accessories

Six rounds of 6-20lb Med ball box jumps and 10-wall ball.

Stamina

Three rounds of 1-mile run, 25 on swings, 25 hands on plates push-ups.

Endurance

5k row

 
formats

Tuesday 4232

Published on April 19, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Clean (15 mins to work up to a heavy single.)

record your heaviest lift

WOD

Metcon (Time)

7 RFT:

Hill Run

Rope climb

Youth Athlete Strength

Strength –

2-sets of Push-Up 5 complex

5 normal pushups

5 wide grip pushups

5 normal pushups

5 pushups with right hand forward and left hand back

5 normal pushups

5 pushups with left hand forward and right hand back

5 normal pushups

5 diamond pushups (Index finger and thumbs touching and making a diamond in center of chest)

5 normal pushups

5 tricep pushups

Rest a 2:00 few minutes, then:

5-rounds of :20 second Hanging L sit

Accessories

Six rounds of 10E DB Shoulder Press and 10E box pistol squats

Endurance

Run to Enatia, 10-end of pier to shore swims, run back.

Cool Down/Stretch

 
formats

Monday 4231

Published on April 18, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV dynamic warm up

Strength

Back Squat (5 – 3 – 1)

record heaviest lift

WOD

Metcon (Time)

4 RFT

400m plate carry

30 sit ups w/ plate

Rx: 45/25

*use one plate

Youth Athlete Strength

Strength: EMOM 15 mins

2 strict pull ups and, 5 Toes to bar

Work Capacity: AMRAP 15:00

1 Stair Run

10 Pistols (5 on either side)

15 Box dips

Accessories: Six rounds of 8-KB Thrusters and 8E KB Lunges.

Stamina

10-rounds of Hill run, 10-KB Clean and jerks, Rope Climb

Endurance

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

Cool Down/Stretch

 
formats

Sunday 4230

Published on April 17, 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)

In front of a clock set for 12 minutes:

1 minute of 30-inch box jumps

1 minute of 115-lb. sumo deadlift high pulls

2 minutes of 30-inch box jumps

2 minutes of 115-lb. sumo deadlift high pulls

3 minutes of 30-inch box jumps

3 minutes of 115-lb. sumo deadlift high pulls

Cool Down/Stretch

 
formats

Saturday 4229

Published on April 16, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

WOD

Metcon (Time)

In teams of two, partners alternate to complete four sets each of:

Run 400 Meters

10 Bear Complexes (DL + Hang Power Clean + Front Squat + Push Press) (115/75)

Cool Down/Stretch