Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part#2: 20-shoulder press, 15-push press, 10-push jerk.

Strength: Shoulder Press 1) 5 x 65% 2) 5 x 75%, 3) max reps x 85%

WOD: 500 m row, 50-wall ball sit-ups, 400 m run, 50-wall ball sit-ups, 50-double unders, 50-wall ball sit-ups.

RX: 20/15  L-3: 16/12 , L-2: 10

Youth Athlete

Strength: Handstand push-ups, single arm DB presses.

Speed: Weaver drills, sprint starts, distance sprints

SealFit

Endurance: 500 m Drown Proof swim

Recovery

Pre wod skills:  Headstand to handstand kips

Post WOD recovery: Banded Shoulder, corba and GHD layback stretches.

Congratulations Blake Johnson 2012, 160lb State Champion

Crossfit has helped me tremendously in accomplishing my goal of winning a high school wrestling state title. I would not have been as successful without Crossfit because it gets you in shape like no other workout program out there.  Crossfit is the perfect mix of cardio, strength training,  and muscle endurance.  The overall Crossfit Bellevue community is an excellent group to be a part of,  the staff is excellent,  and the fellow crossfitters are great to be around.

-Blake Johnson

2012 160lb State Champion