CrossFit Bellevue

Monday 827

Donate to Fight Gone Bad and help us raise money for the Wounded Warrior Fund.

SealFit: 1630, WU, Strength, WOD, Stamina, Endurance, Recovery

CrossFit: WU, Strength, WOD, Endurance recomanded, Recovery

Warm-up: JA's, 800 run, 20-bar, 20-50% WW Deads, 50-push-ups.

Strength: Dead-lifts 1) 3 x 70%, 2) 3 x 80%, 3) 3+ 90%

WOD: Three rds of 10-Dead-Lifts, 20-Ring Dips, 400m Run.

Stamina: 100 burpee box jumps

Endurance: 5k run

Recovery: 1:00 L-sit on Rings, 1:00 L-Hold on pull-up bar, 10-skin the cats.

So you wanna be a Frogman?

 

Sunday 826

Donate to Fight Gone Bad and help us raise money for the Wounded Warrior Fund.

Rest Day

 

Yesterdays results

 

Saturday 825

Donate to Fight Gone Bad and help us raise money for the Wounded Warrior Fund.

Warm-up: JA's, 1000 row, 20-stick, 20-bar, 20-50% WW Dead-lifts, 1:00 HS Hold.

WOD: Teams of two will compete to finish 100-HSPU and 100-Dead-lifts.   

3) M225 / W 135, single plates

2) M185 / W 105, flat ground or banded

1) M135 / W 95, stink bugs

 

Yesterdays results

 

Friday 824

Donate to Fight Gone Bad and help us raise money for the Wounded Warrior Fund.

SealFit: 1630, WU, WOD, Strength, WOD, Stamina, Endurance, Recovery.

CrossFit: WU, Strength, WOD, Endurance Recomanded, Recovery.

Warm-up: JA's, 1000 row, 15-HSPU, 20-med ball cleans, 20-bar clean and jerks, 20-bar OHS.

Strength: Squats 1) 5 x 65% 2) 5 x 75% 3) 5+ x 85%

WOD: Three rounds of :90 seconds Clean & Jerk, :30 rest, :90 of Overhead Squats.

3) 95/65, 2) 75/55, 1) 65/45.

Stamina: 5rds of 21-thrusters (95/65) 21-pull-ups, 400 run.

Endurance: 10rds of 10-situps, 20-Leg Levers.

Recovery: 1:00 OHS Deep Squat hold with 15lb bar, 5:00 Yoga Plank holds all variations, Partner back and hamstring stretch.

 

Yesterdays Results

  

Thursday 823

Donate to Fight Gone Bad and help us raise money for the Wounded Warrior Fund.

Strength: Bench Press 1) 5 x 65% 2) 5 x 75% 3) 5+ x 85%

Skills: Muscle-up Progressions.  

Endurance: 1000 meter SS swim no fins.

Recovery: 100 hollow rocks, 1:00 PSOAS stretch, hip mobility stretch video

Welcome to the club Steve!

Yesterdays results, yes Ron beat me...finally!

Wednesday 822

Donate to Fight Gone Bad and help us raise money for the Wounded Warrior Fund.

SealFit: 1630, WU, Strength, WOD, Stamina, Endurance, Recovery.

CrossFit: WU, Strength, WOD, Recovery.

Warm-up:

Strength: Snatches 1) 5 x 65% 2) 5 x 75% 3) 5+ x 85%

WOD: AMRAP in 20:00 of 7-hang power snatches, 14-lunges, 21-double unders.

Stamina: 5 Rounds of 3 x Squat Cleans 155lbs, 20 x Wall Ball, Buddy Carry 50M

Endurance: 1-mile buddy sandbag run, 65lbs.

Recovery: Prone shoulder stretch, lay on back and arch up, place hands behind your back, slowly lower back and keep shoulders in socket, video

My incredible husband always asks me why I married him.  In response, I married you because:

• You remembered my name even though you were sooooooo drunk.
• You spent hours helping me build a parade float, and then saved my life when I got Carbon Monoxide Poisoning.
• You held my hair back while I threw up in a trash can at the mall, and then bought me an engagement ring.
• You went on all the little kid rides with Dominic at Dsineyland, and we all know how much you love Disneyland!
• You brought home the most meanest kitty for me, even though though you were allergic to cats. (He was awesome!)
• You read Hop on Pop with such enthusiasm to my belly in lamaze class.
• You slept with Taylor all night in a chair at the hospital, and would not let the nurses touch her.
• You offered to go back for all the puppies when I was so upset about the conditions those people were keeping them in.
• I asked for french doors, and the next day there was a hole in the wall!
• You landscaped the most awesome back yards for me twice, and then smiled when the dog destroyed it!
• You sing Elvis when you are happy.
• You made Halloween at our house sooooo cool!
• You watch endless spooky movies with me, even though you hate them.
• You held my hand and watched the towers fall on 9/11, and then we found out we were having a son.
• When I ripped my knee open you sat with me at emergency for hours, and made me laugh.
• You rub my head until I fall asleep, and then Fart under the covers to wake me up!
• You always thank me for our beautiful children.
• You protected us (all of us) even though it was "WAR" and you had to leave us to do it.
• You built a business from nothing to make a better life for us, which has always been your primary goal!
• You are my Hero, my Life, and my Love! Happy Birthday Baby!

Lei

In order to achieve your peak performance you have to have a training partner who is willing to push you. Pals!

 

Yesterdays results

 

Tuesday 821

Donate to Fight Gone Bad and help us raise money for the Wounded Warrior Fund.

CrossFit: WU, Strength, WOD, Stamina recommended.

Warm-up: JA's, 500 row, 1:00 Handstand hold, 20-wall ball throws NO SQUAT - ARMS ONLY.

Strength: Shoulder Press 1) 5 x 65% 2) 5 x 75% 3) 5+ x 85%

WOD: 400 run, 15 Shoulder Press, 500 row / 12 SP, 400 run / 9 SP, 500 row / 6 SP.

3) 135 / 95, 2) 75% 1RM, 1) 50% 1RM 

Endurance: 20-100 meter freestyle sprints, at completion of each sprint do 10-jumping squats.

Recovery: 2:00 minutes deep squat hold, 5:00 plank holds, :30 seconds each variation.

The Warrior Dash claims another victim!

 

Monday 820

Donate to Fight Gone Bad and help us raise money for the Wounded Warrior Fund.

Sign up now for our Fundamentals program starting on the tonight at 6:30pm and get started on your road to Elite Fitness. info@crosssfitbellevue.com

SealFit: 1630, WU, Strength, WOD, Stamina, Endurance.

CrossFit: WU, Strength, WOD, Stamina recommended.

Warm-up: JA's, 5:00 JR, 4-high knee, 4-heel to butt runs, 4-kareoke all runs across platform.

Strength: Dead-lifts 1) 5 x 65% 2) 5 x 75% 3) 5+ x 85%

WOD: "Surprise" - There are things you do and things you dont, sometimes it rains and sometimes it wont, 6 is fast 12 is slow how fast will you go?

Stamina:  800 run, 50-pull-ups, push-ups, sit-ups, squats, 800 run.

Endurance: Sprints: 1 x 800M (:60 rest), 2 x 400M (:45 rest), 4 x 200M (:30 rest), 6 x 100 (:15 rest).

Recovery: reverse hyper pelvic hangs, pidgeon stretch, video

Congratulation's ladies on completing the Iron Girl!

Sunday 819

Donate to Fight Gone Bad and help us raise money for the Wounded Warrior Fund.

Sign up now for our Fundamentals program starting on the 13th of September at 6:30pm and get started

Rest Day

Saturday 818

Donate to Fight Gone Bad and help us raise money for the Wounded Warrior Fund.

Sign up now for our Fundamentals program starting on the 13th of September at 6:30pm and get started on your road to Elite Fitness. info@crosssfitbellevue.com

Warm Up: 400m run, JA, 4 bear crawls length of gym floor. 20 wall balls with a pause at the bottom.

WOD: "Helton" - Three rounds for time of 800 m run, 30-Dumbbell squat cleans, 30 Burpees.

 

Level 3 (50/35)

Level 2 (35/20)

Level 1 (20/10)

 

Recovery: Static stretch, foam roll, PNF partner work.

We row?

 

Yesterdays results