CrossFit Bellevue

Friday 978

Sign-up for CrossFit Competition February 19th http://crossfitinterbay.com/competition/

Individual Warm-up: 20-ring dips, toes to bar, strict pull-ups, pistols

Warm up: Part #1 JA's, 5:00 JR, 20-squats, 1-gym length each, High knee walk, butt kick run, 2-lengths each side shuffle and kareoke runs, 4-50% sprints. Part #2 10-dead-lifts, 15-hang power cleans.

Strength: Squats 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%

WOD: "Rankel" AMRAP in 20:00 of 6-Dead-Lifts, 225/155, 7-Burpee pull-ups, 10-KB Swings 70/55, 200m Run

RX: 225/155, 70/55. L2: Use 75% of 1RM, 55/35. L-1: 135/95, 30/25.

Stamina: Deck of cards, Spades - sit-ups, Clubs - leg levers, Diamonds - Flutter kicks, Hearts - Good morning Darling's. Jokers - 20-Atomic Sit-ups. Face cards are 10, aces are 15. Double reps for each card number.

Endurance: Hill Sprint relay race.

Recovery: Banded Hamstring, and Supine back stretches.

 

 

Thursday 977

Sign-up for CrossFit Competition February 19th http://crossfitinterbay.com/competition/

Individual Warm-up:  20-strict push-ups, 5-skin the cats, 10-Handstand push-ups, 15-strict pull-ups, 20-GHd sit-ups, :30 second total mature ring hold, 50-double unders.

Strength: Bench 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%

WOD: Max HSPU in 2 min, Max Pistols in 2:00 each leg.

Endurance: 4-mile ruck march, 45lbs.

Recovery: Proper typing position video

 

  

Wednesday 976

Sign-up for CrossFit Competition February 19th http://crossfitinterbay.com/competition/

Sign-up for Fundamentals Class starting tonight at 6:00 pm, classes will be Mon, Wed, Fri at 10:30, Noon, 5:30, 6:30 sign-up

Individual Warm-up: 20-ring dips, toes to bar, strict pull-ups, pistols.

Warm up: Part #1 JA's, 5:00 JR, 20-squats, 1-gym length each, High knee walk, butt kick run, 2-lengths each side shuffle and kareoke runs, 4-50% sprints. Part #2 10-dead-lifts, front squats, shoulder press. Part #3 10-hang power cleans, hang squat cleans, squat cleans Part #4 15-thrusters.

Strength: Snatch 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%

WOD: Three rounds of 10-thrusters and 50-double Unders.

Games: 135/95, L-2: 95/65, L-1: 65/35

GWOD: OH lunge, 45lbs two lengths of gym floor.

Stamina: 7-rounds of 15-KB swings (55), Squat Cleans (95), Burpees.

Endurance: 1-mile race

Recovery: PSOAS stretch, banded hamstring stretch, banded shoulder stretch.

 

 

Tuesday 975

Sign-up for CrossFit Competition February 19th http://crossfitinterbay.com/competition/

Sign-up for next Fundamentals Class Wednesday February 16th t 6:00 pm, classes will be Mon, Wed, Fri at 10:30, Noon, 5:30, 6:30  sign-up

Individual Warm-up: 20-ring dips, toes to bar, strict pull-ups, pistols.

Warm up: Part #1 JA's, 5:00 JR, 20-squats, 1-gym length each, High knee walk, butt kick run, 2-lengths each side shuffle and kareoke runs, 4-50% sprints. Part #2 10-dead-lifts, front squats, shoulder press. Part #3 10-power cleans, squat cleans, hang power cleans.

Strength: Shoulder Press 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%

WOD: 10-hill sprints or 10-shuttle runs depending on weather. No rest in between.

GWOD: 10-skin the cats. video

Endurance: 1000 m sidestroke no fins, 1000 SS w/fins, 500 m drown proff swim or 2k row.

Recovery: 50m inch-worm stretch.

 

 

Monday 974

Sign-up for CrossFit Competition February 19th http://crossfitinterbay.com/competition/

Sign-up for next Fundamentals Class Wednesday February 16th at 6:00 pm, classes will be Mon, Wed, Fri at 10:30, Noon, 5:30, 6:30  questionnare

Individual Warm-up: 20-ring dips, toes to bar, strict pull-ups, pistols.

Mental Warm-up: If a female who is 6 feet tall and weighs 175lbs rows 500 meters in 1:30 and a male who is 6'5" and weighs 225lbs does 30-95lb clean and jerks in 1:12 compete for a score of total work who would win using the formula force x distance / time? Prove your formula and post results to comments.

Warm up: Part #1 JA's, 5:00 JR, 20-squats, 1-gym length each, High knee walk, butt kick run, 2-lengths each side shuffle and kareoke runs, 4-50% sprints. Part #2 10-dead-lifts, front squats, shoulder press. Part #3 15-Push Press, 15-Sumo Dead-lift High Pull.

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

WOD: Score Total Reps - no scaling unless you are injured. No rest between stations.

5 min of Jumping Air Squats, butt touches med balls.
4 min of over bar jumps. Jump over PP and SDLHP bar.  
3 min of Push Press 85/45, with full extensions.
2 min of Sumo Dead-Lift High Pull 85/45,
1 min of Atomic (V-ups) sit-ups, hands must touch toes.

GWOD: 500 meter row

Stamina: Deck of cards, Spades = push-ups, Clubs = tricep push-ups, Diamonds = pull-ups, Hearts, chin-ups.

Endurance: 200-situps, each time you stop to rest add 5 reps

Recovery: 2:00 L or tuck sit ring hold. 1:00 superman plank hold each arm.

 

Sunday 973

Sign-up for CrossFit Competition February 19th http://crossfitinterbay.com/competition/

Sign-up for next weeks Fundamentals Class's. Wednesday February 16th 10:30, 5:30, 6:30 pm. info@crossfitbellevue.com

Rest Day

Another awesome Nutrion seminar, thanks Jessica!

 

 
 

Saturday 972

Sign-up for CrossFit Competition February 19th http://crossfitinterbay.com/competition/

Sign-up for next weeks Fundamentals Class's. Wednesday February 16th 10:30, 5:30, 6:30 pm. info@crossfitbellevue.com

Warm up: Part #1 JA's, 5:00 JR, 20-squats, 1-gym length each, High knee walk, butt kick run, 2-lengths each side shuffle and kareoke runs, 4-50% sprints. 10-reps of each exercise.

WOD: Teams of two

50 Toes to Bar
50 Thrusters 95/65
50 push ups
50 KB Swings 55/35
50 Box Jumps
50 OHS 95/65
50 Burpees
50 Push Press 95/65
50 Jumping lunges
50 wall balls.

 

 

Friday 971

Sign-up for CrossFit Competition February 19th http://crossfitinterbay.com/competition/

Sign-up for next weeks Fundamentals Class's. Wednesday February 16th 10:30, 5:30, 6:30 pm. info@crossfitbellevue.com

Individual Warm-up:  20-strict push-ups, 5-skin the cats, 10-Handstand push-ups, 15-strict pull-ups, 20-GHd sit-ups, :30 second total mature ring hold, 50-double unders.

Warm up: Part #1 JA's, 5:00 JR, 20-squats, 1-gym length each, High knee walk, butt kick run, 2-lengths each side shuffle and kareoke runs, 4-50% sprints. Part #2 10-dead-lifts, front squats, shoulder press. Part #3 10-power cleans, squat cleans, hang power cleans.

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

WOD: "Grace" 30-clean and jerks for time. 

RX: 135 / 95. Everyone else find your max and then do 75% of it for the WOD.

GWOD: Max rep muscle ups.

Stamina: "The Chief" Five rotations 3:00 minutes long, each rotation go for max rounds of 3 x Power Clean 6 x Push-ups, 9 x Air Squats. 1:00 rest between rotations. RX: (135 / 95), everyone else 75%.

Endurance: 100 buddy wall-balls.

Recovery: 30-reverse hyperextensions, 30-headstand extensions.

  

Thursday 970

Sign-up for CrossFit Competition February 19th http://crossfitinterbay.com/competition/

Sign-up for next weeks Fundamentals Class's. Wednesday February 16th 10:30, 5:30, 6:30 pm. info@crossfitbellevue.com

Individual Warm-up:  20-strict push-ups, 5-skin the cats, 10-Handstand push-ups, 15-strict pull-ups, 20-GHd sit-ups, :30 second total mature ring hold, 50-double unders.

Warm up:Part #1 JA's, 5:00 JR, 20-squats, 1-gym length each, High knee walk, butt kick run, 2-lengths each side shuffle and kareoke runs, 4-50% sprints. Part #2 10-snatch grip dead-lifts, 10-shoulder press, 10-hang power snatch. Part #3 10-OH squats, snatches.

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

WOD: Max 75/55 overhead squats in 2:00 challenge. Then recovery or Endurance!

Participant has 2:00 to do as many reps as possible, multiple sets are ok but not efficient.

Endurance: Five rounds of 400 run, 50-sit-ups.

Recovery: Fixing the overhead impingement

 

 

Wednesday 969

Sign-up for CrossFit Competition February 19th http://crossfitinterbay.com/competition/

Sign-up for next weeks Fundamentals Class's. Wednesday February 16th 10:30, 5:30, 6:30 pm. info@crossfitbellevue.com

Individual Warm-up:  20-strict push-ups, 5-skin the cats, 10-Handstand push-ups, 15-strict pull-ups, 20-GHd sit-ups, :30 second total mature ring hold, 50-double unders.

Warm up:Part #1 JA's, 5:00 JR, 20-squats, 1-gym length each, High knee walk, butt kick run, 2-lengths each side shuffle and kareoke runs, 4-50% sprints. Part #2 10-snatch grip dead-lifts, OH squats, Hang Power Snatches. Part #3 10-power cleans, squat cleans, hang power cleans.

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

WOD: Three rounds, 3-Muscle ups, 5-Thrusters, 500m row.

Games: 155/105

L3: 135/95 muscle-ups.

L2: 105/75 9-chin ups, 9-ring dips.

L1: 65/45, 9-kipping pull-ups, 9-ring dips.

GWOD: 3 lengths of the gym broad jump

Stamina:  Five rounds, 10-1 arm push-ups, 25-burpee broad jumps, 800 run.

Endurance: Sandbag relay, 10-hill sprints.

Recovery: Banded Shoulder stretches.

Welcome back Alexander!