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formats

Tuesday 4225

Published on April 12, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

Strength

Clean (15 mins to work up to a heavy double)

WOD

Metcon (Time)

5 RFT

250m row

10 Shoulder to overhead

10 Front rack lunges

Rx: 95/65

Youth Athlete Strength

Strength: Front Squats, 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 20-walking lunges.

Strength: Shoulder Press 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 10-perfect push-ups.

Accessory Strength: Six rounds of 4E lateral lunges, 4E pistol squats.

Accessory Strength: Six rounds of 8-side shoulder raises, 8-front shoulder raises

Endurance

10k run

Cool Down/Stretch

 
formats

Monday 4224

Published on April 11, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

JA’s

CFBV dynamic warm up

Strength

Back Squat (3×3 @ 85%)

WOD

Metcon (Time)

5 Rounds for time of:

20 GHD Sit-ups

20 1-arm Dumbbell Snatch 75/55

*Alternate arms each rep

Youth Athlete Strength

Strength: De-load week, Dead-lifts use three rounds to build to 40% and then do 2-sets of 5-reps at 40%, 2-sets of 5-reps at 50%, 2-sets of 5-reps at 60% After each set do 5- pull-ups, 10-knees to elbows.

Strength: Five sets of 10-perfect dips.

Work Capacity: Cindy – AMRAP in 20:00 of 5-pull-ups, 10-push-ups, 15-squats.

Accessory Strength: Six rounds of 10-bent rows, 10-straight bar bicep curls.

Stamina

4 rounds of

Run 800 meters

49 push-ups

49 sit-ups

49 squats

Endurance

5k run.

Cool Down/Stretch

 
formats

Monday 4224

Published on April 11, 2016, by in WOD.

CrossFit Bellevue – 6 Week Challenge

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Warm-up

JA’s

CFBV dynamic warm up

Strength

Back Squat (3×3 @ 85%)

WOD

Metcon (Time)

5 Rounds for time of:

20 GHD Sit-ups

20 1-arm Dumbbell Snatch 75/55

*Alternate arms each rep

Youth Athlete Strength

Strength: De-load week, Dead-lifts use three rounds to build to 40% and then do 2-sets of 5-reps at 40%, 2-sets of 5-reps at 50%, 2-sets of 5-reps at 60% After each set do 5- pull-ups, 10-knees to elbows.

Strength: Five sets of 10-perfect dips.

Work Capacity: Cindy – AMRAP in 20:00 of 5-pull-ups, 10-push-ups, 15-squats.

Accessory Strength: Six rounds of 10-bent rows, 10-straight bar bicep curls.

Stamina

4 rounds of:

Run 800 meters

49 push-ups

49 sit-ups

49 squats

Endurance

5k run

Cool Down/Stretch

 
formats

Sunday 4223

Published on April 10, 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)

For time:

1 round of:

115-lb. hang power cleans, 30 reps

15 ring dips

15-ft. rope climb, 3 ascents

Then, 2 rounds of:

115-lb. hang power cleans, 20 reps

10 ring dips

15-ft. rope climb, 2 ascents

Then, 3 rounds of:

115-lb. hang power cleans, 10 reps

5 ring dips

15-ft. rope climb, 1 ascent

Cool Down/Stretch

 
formats

Saturday 4222

Published on April 9, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

WOD

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP, teams of 2:

60 WB

60 TTB

60 calories

60 lunges

60 GHD hip ext

60 sit ups

60 pull ups

*One partner working at a time. Must tag parter when switching.

** both partners must complete a 1 mile run before time is called.

Cool Down/Stretch