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formats

Tuesday 4421

Published on October 25, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV Dynamic Warm-Up

Skill Work

10min EMOM

Min 1 – 5-10 Strict Ring Pull-Ups

Min 2 – 20-40 U/B D/Us

If you fail before you get to your number then start over till you get it but stop with 10sec to rest before the next min

WOD

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:

15 GHD sit-ups

5 Power Cleans 185/125

Youth Athlete Strength

Strength: Shoulder Press and Front Squats, use three warm-up sets ot build up to 65% then do two sets of 5 x 65%, 2 sets of 3 x 75%, 1-set of x 85% and 1-set of max reps at 85%. After each set do 8-DB Bench press

Accessory Strength: Six rounds of 10-heavy DB Lunges, 10-push-ups

Accessory Strength: Six rounds of 8-DB Incline Press, 8-tricep push-ups.

Endurance

2-mile swim

 
formats

Monday 4420

Published on October 24, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Warm-up

CFBV dynamic warm up

Strength

Back Squat (EMOM x 10 mins – 6 back squats)

choose your weight

WOD

Metcon (Time)

For time:

750m row

hill run

30 cals, AB

20 burpees

5 rope climbs

Youth Athlete Strength

Strength: Dead-lifts use three rounds to build to 65% and then do 2-sets of 5-reps at 65%, 2-sets of 3-reps at 75%, 1-set of 1-reps at 85% and 1-set of max reps at 85%. After each set do 5-strict pull-ups, 7-knees to elbows.

Strength 2: Power Clean, use three rounds to build to 65% and then do 2-sets of 5 reps at 55%, 2-sets of 3-reps at 75%, 1-set of 1 reps at 85% and 1-set of max reps at 85%. After each and every set do 5-pull-ups and 7-knees to elbows.

Accessory Strength: Six rounds of 4-single arm DB bent row, 6-reverse grip bent rows.

Accessory Strength: Six rounds of 6-upright rows, 8-bicep curls.

Accessory Strength: Six rounds of 4-single arm snatches and 4-strict chin-ups.

Stamina

AMRAP in 30 of

25-45-lb. bar thrusters

25 burpees

25-sit-ups

Endurance

Run to Enatai, get wet, run back

Cool Down/Stretch

 
formats

Sunday 4419

Published on October 23, 2016, by in WOD.

CrossFit Bellevue – CrossFit

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Lift/Skill

Core Smash/Make-Up Lift

Metcon (Time)

10 rounds for time of:

95-lb. sumo deadlift high pulls, 7 reps

95-lb. front squats, 7 reps

95-lb. push jerks, 7 reps

 
formats

Saturday 4418

Published on October 22, 2016, by in WOD.


CrossFit Bellevue – CrossFit

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Lift/Skill

Make-Up Lift or Core Smash

Metcon (AMRAP – Reps)

In 4 teams, each person must do Rx or one of the modifications provided:

5 min max Muscle Ups

5 min max Hip extensions

5 min max Toes to Bar

5 min max HSPUs

Score is total reps per team.

 
formats

Friday 4417

Published on October 21, 2016, by in WOD.


CrossFit Bellevue – CrossFit

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Warm-up

Strength

Deadlift

10 @ 50%

8 @ 60%

6 @ 70 %

2×3@85%

WOD

Metcon (Time)

For time:

150 Wall Balls (20/14)

***every time the ball stops motion row 250m***

Youth Athlete Strength

Strength: Back Squats use three rounds to build to 65% and then do 2-sets of 5-reps at 65%, 2-sets of 3-reps at 75%, 1-set of 1-reps at 85% and 1-set of max reps at 85%. After each set do 2-OTB jumps and 10-weighted sit-ups. .

Work Capacity: 50-shades of grey

1) OH Lunges

2) Weighted leg levers

3) Box jumps

4) Broad jumps

5) Knees to elbows

6) Shoulder press

7) Bicep curls

8) Knees to elbows

9) Weighted sit-ups

10) OH Squats

Work Capacity: Team plate run

Accessory Strength: Six rounds of 4-weighted pistols and weighted knee to chest jumps.

Accessory Strength: Six rounds of 4-back rack lunges and 4-stair jumps.

Stamina

1-mile 45lb plate run. Every second over 10:00 is a burpee box jump

Endurance

Run to Enatai, swim end of pier to shore 10X, run back