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6 Week Challenge – Day 18

Published on April 15, 2016, by in WOD.

CrossFit Bellevue – 6 Week Challenge

Last day of the 6 week challenge! We hope you all had as much fun as we did!!

Please email jeremy@crossfitbellevue.com or josh@crossfitbellevue.com if you haven’t signed up for a normal membership and would like to!

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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

We did this workout on the first day of class! We hope you all push hard to get a better score!!

Cool Down/Stretch

 
formats

Friday 4228

Published on April 15, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Deadlift (3×3 @ 85%)

WOD

Metcon (AMRAP – Reps)

Against a 3 minute running clock, complete:

400 Meter Run or Row

Wall Ball Shots x Max reps

Rest 3 minutes

Repeat for a total of three sets. Score is total number of wall balls.

Youth Athlete Strength

Strength: Back Squat use three warm-up sets ot build up to 40% then do two sets of 5 x 40%, 2 sets of 5 x 50%, 2-sets x 60%. After each set do 8-unloaded lunges and 10-butterfly sit-ups.

Work Capacity: 10-rounds of, 5-toes to bar, 10-atomic sit-ups, 15-sit-ups, 20-leg levers.

Accessory Strength: Six rounds of 10-KB Lateral Lunges and 10-KB Step-ups.

Stamina

Stamina: 150-gi jane burpees

Endurance

Endurance: Five rounds of 1-mile run, 2k row.

 
formats

Thursday 4227

Published on April 14, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Snatch

15 mins to work to a heavy double.

WOD

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 18 mintues of:

10 Ring or Stationary Dips

15 Kettlebell Swings

20 Box Step-Ups with Dumbbells*

*you choose weight

Youth Athlete Strength

Strength: Bench Press use three warm-up sets ot build up to 40% then do two sets of 5 x 40%, 2 sets of 5 x 50%, 2-sets x 60%. After each set do 8-DB Shoulder Press and 8-DB shoulder flys.

Accessory Strength: Six rounds of 10-DB Incline Bench Press, 10-foot on a box push-ups.

Accessory Strength: Six rounds of 7-bar dips and 10-bench flys.

Endurance

Gym: 500 4ct flutter kicks

Pool: 5k swim

 
formats

Wednesday 4226

Published on April 13, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Bench Press (3×3 @ 85%)

WOD

Metcon (Time)

4 Rounds for time of:

15 m Handstand Walk

15 OHS 95/65

15 Toes to bar
sub 15 sec HS hold on wall for HS walk

Youth Athlete Strength

Strength: Hang Power Clean use three warm-up sets to build up to 40% then do two sets of 5 x 40%, 2 sets of 5 x 50%, 2-sets x 60%. After each set do 5-pull-ups and 10-sit-ups.

Strength: Seven sets of 2-65% hang power snatch.

Work Capacity: Seven rounds of 7-KB 55b swings, 7-toes to bar, 7-box jumps.

Accessory Strength: Six rounds of 8-single arm bent rows, 10-KB upright rows.

Accessory Strength: Six rounds of 8E DB Bicep Curls and 6-chin-ups.

Work Capacity: 20-rounds of 1-burpee sprint

Stamina

Stamina: 5k row, 10-rounds of 2-rope climbs, 10-burpee box jumps, 5k row.

Endurance

1-hour bike ride.

 
formats

Wednesday 4226

Published on April 13, 2016, by in WOD.


CrossFit Bellevue – 6 Week Challenge

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Warm-up

Strength

Bench Press (3×3 @ 85%)

WOD

Metcon (Time)

4 Rounds for time of:

15 m Handstand Walk

15 OHS 95/65

15 Toes to bar
sub 15 sec HS hold on wall for HS walk

Youth Athlete Strength

Strength: Hang Power Clean use three warm-up sets to build up to 40% then do two sets of 5 x 40%, 2 sets of 5 x 50%, 2-sets x 60%. After each set do 5-pull-ups and 10-sit-ups.

Strength: Seven sets of 2-65% hang power snatch.

Work Capacity: Seven rounds of 7-KB 55b swings, 7-toes to bar, 7-box jumps.

Accessory Strength: Six rounds of 8-single arm bent rows, 10-KB upright rows.

Accessory Strength: Six rounds of 8E DB Bicep Curls and 6-chin-ups.

Work Capacity: 20-rounds of 1-burpee sprint

Stamina

Stamina: 5k row, 10-rounds of 2-rope climbs, 10-burpee box jumps, 5k row.

Endurance

1-hour bike ride.