CrossFit Bellevue

Saturday 797

WOD: Five rds of 2-lap swim, run to box jumps, 10-box jumps, 20-sit-ups.

 

Friday 796

SealFit:1730, WU, Strength, WOD, Stamina, Endurance.

CrossFit:WU, Strength, WOD.

Warm-up: JA's, 20-med clean and throws to 10' target, 10-strict DH pull-ups or attempts.

WOD:  Three rds of 10 Clean &Jerks, 20-pull-ups, 2-hill shuttle runs.

3) 135/95, 2) 105/80, 1) 65/45.

Strength: Squats 1) 5 x 65%, 2) 5 x 75%, 3) 5 x 80%.

Stamina:5rds of 1-rope climb, 10-HSPU, 15-box jumps.

Endurance: 1-mile, 3-man carry. Everyone gets carried, switch every 3:00 mins. 

   Welcome to the world Maddy Poppy K.Congratulations Shannon and Chris!

 

Thursday 795

Warm-up: JA's, inch worm stretch, 5:00 of plank holds all variations.

Skills: Iron Cross Progressions, Levers, Skin the cats.

Strength: Squat Cleans 1) 5 x 65%, 2) 5 x 75%, 3) 5 x 85%.

Endurance: 10k ruck marck

Game: Hoover ball with 10lb ball, games are to 5 points, losing team owes 20-burpees.

 

Wednesday 794

SealFit: 1730, WU, Strenght, WOD, Stamina, Endurance.

Warm-up: JA's, three rds of 10-jumping squats, 20-push-ups.  

WOD:  "Coe" Ten rounds for time of 10-reps of Thruster's, and 10 Ring push-ups.

2&3) 95/65, 1) 55/35.

Strength: Snatches 1) 5 x 65%, 2) 5 x 75%, 3) 5 x 85% Download 5-3-1 Wendler spreadsheet.

Stamina: 5rds of 5-skin the cats, 10-toes to bar, 20-back extensions.

Endurance: 5000 m row.

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Tuesday 793

Warm-up: JA's, 15-handstand push-ups.

WOD:  Min on the min complete a push-press, every min add a rep until failure, repeat last set, subtract a rep every min on min until completion. 1-2-3...10, 10-9-8...

75% of 1 rep max shoulder press.

Strength: Shoulder Press 1) 5 x 65%, 2) 5 x 75%, 3) 5+ x 85% Download 5-3-1 Wendler spreadsheet.

Endurance: 15:00 of Sidestroke no fins, 15:00 of Drown proof travel swim, 15:00 of Sidestroke w/fins, 15:00 of turtleback swim w/fins.

CFBV Kids Chappelle, Andy and KcKenna in Saas Fee, Switzerland. The kids worked very hard for this season and the results are already showing.  

 

 

Monday 792

Sign up now for tonights Fundamentals Class and get started on your road to Elite Fitness, lecture begins at 6:30 pm and classes will be Mon, Wed, Fri at 7:30 pm. info@crossfitbellevue.com

SealFit: 1730, WU, Strength, WOD, Stamina, Endurance.

CrossFit: WU, Strength, WOD

Warm-up: JA's, 30-box jumps, 20-single arm snatches each arm.

WOD: Three rounds of 30-squat snatch, 30-wall ball, 400 run.  

2 & 3) 75 & 20/55 & 16. 1) 35/10.

Strength:Deads, 1) 5 x 65 2)5 x 75 3) 5+ x 85  Download 5-3-1 Wendler spreadsheet.

Stamina: 4 x 50 squats / 400

Endurance: 3-mile run

The gang goes to the river!

Sunday 791

Sign up now for our upcoming Fundamentals Class on August 16th and get started on your road to Elite Fitness, lecture begins at 6:30 pm and classes will be Mon, Wed, Fri at 7:30 pm. info@crossfitbellevue.com

Rest Day

Its not a complete day on the river until someone breaks a Tibial Plateau.

R

Yesterdays results

 

Saturday 790

Sign up now for our upcoming Fundamentals Class on August 16th and get started on your road to Elite Fitness, lecture begins at 6:30 pm and classes will be Mon, Wed, Fri at 7:30 pm. info@crossfitbellevue.com

SealFit: Rest day

WOD: Three rounds of bus stop run, 4-lap swim.  

I don't know about the rest of you but I am destroyed. Great job Gabe!

Gabe 46:13, Jon L 47:52, Me 58:47, Ron O. 1:03:03

Friday 789

Sign up now for our upcoming Fundamentals Class on August 16th and get started on your road to Elite Fitness, lecture begins at 6:30 pm and classes will be Mon, Wed, Fri at 7:30 pm. info@crossfitbellevue.com

SealFit: WU, Strength, WOD, Stamina, Endurance, 24x24 sets of abs for Adam.

CrossFit: WU, Strength, WOD.

Warm-up: JA's, 10-50% deads, 10-jumping wall ball, 10-squat box jumps, 10-deep ring dip holds.

WOD:  "ADAM BROWN" Two rounds for time of 24-reps of the following: Deadlift (295/185), Box jumps (24"), Wall Ball (20/16), Bench Press (195/95), Box jumps (24"), Wall Ball (20/16), Squat Clean (145/100).

3) 295/185, 24", 20/16, 195/95, 145/100.

2) 225/135. 24", 20/16, 24-ring dips, 105/70.

1) 135/65, 18", 10, 24-push-ups, 65/35.

Strength: Back Squats 1) 5 x 40%, 2) 5 x 50%, 3) 5 x 60% Download 5-3-1 Wendler spreadsheet.

Stamina: 5 rds of OH 50m lunge 45lbs, 100 m buddy carry.

Endurance: 10-sandbag hill sprints.

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

Be safe on your journey brother, tell the boys we said hello and save us a seat at the bar!

Thursday 788

Sign up now for our upcoming Fundamentals Class on August 16th and get started on your road to Elite Fitness, lecture begins at 6:30 pm and classes will be Mon, Wed, Fri at 7:30 pm. info@crossfitbellevue.com

SealFit: Strength and Endurance.

CrossFit: Strength and Skills.

Strength: Bench Press 1) 5 x 40%, 2) 5 x 50%, 3) 5 x 60% Download 5-3-1 Wendler spreadsheet.

Skills: Single arm dumbbell snatches.

Endurance: 45lb, 5 mile ruck march to the top of the lake hills connector.

Zach's first day at the big boy club, only 7-months to go brother. 5:00 minutes at a time, one meal at a time, and most of all "The only easy day was yesterday! Good luck, I am proud of you.