CrossFit Bellevue

Sunday 868

Rest Day

 

 

Saturday 867

AMRAP in 15:00 of 25 Box Jumps, and Max rep wall balls.

Both people working at the same time. You wont switch until 25-Box Jumps are completed. Your score is the total # of Wall Balls you both complete.

The bottle invades Scottsdale, Az.

 

 

Friday 866

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

CrossFit: WU, Strength, WOD, Stamina recomanded, Recovery.

Warm-up: JA's, 10-HSPU, 20-wall OHS, 15-bar OHS and PP. 10@50%.

Strength: Back or OHS 1) 3 x 70% 2) 3 x 80% 3) 3+ x 90%

WOD: 9-15-21 of Push Press and Overhead Squats.

4) BW, 3) 115/85, 2) 95/65, 1) 35.

Stamina: Deck of Cards: Hearts = box jumps. Diamonds = Jumping Lunge. Clubs = K2Chest jumps. Spades = Mountain Climbers. Jokers = 400M run.  Do face value of card.  Face cards are 10, Ace 15.

Endurance: 10 rds of 5 strict ring dips and 50-meter shuttle run.

Recovery: Hip and Shoulder recovery. Video

Kristan Clever, Tommy Hackenbrook, Rob Orlando, Miko and Greg Amundson survive the rigors of SealFit Kokoro Camp 12. Contantly varied functional pain at its best.

 
And the rock band winners are.

 

   

Thursday 865

Warm-up: JA's, skills.

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

Skills: Headstand and Handstand extensions.

Game: Rock Band on the big screen. Teams of four will compete to get the highest score. Must have one begginer per team. Winning team of the day gets to program Monday's WOD.

Endurance: 500 m DP swim, 1000 m SS swim no fins, 1000 m SS swim w/fins.

Recovery: With a lacrosse ball roll out the knee, hip, shoulder and T-spine.

Great workout great results

 

Wednesday 864

Sign-up now for our next Fundamentals class starting tonight at 6:00pm. Get started on your road to Elite Fitness. [email protected]

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

CrossFit: WU, Strength, WOD, Recovery.

Warm-up: JA's, 1-length spider man crawl, 20-bar deads, 15-bar hang cleans, 10-bar sqc, 10-7-5 with 50% WW, 5-reps with WW.

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

WOD: 5-rounds of 5-Squat Cleans and 15-Burpees.

4) 185 / 135, 3) 155 / 105, 2) 80% 1RM, 1) 65 / 35.

Stamina: 50-burpee sandbag presses. Burpee, sandbag press, burpee = 1.

Endurance: Sprints 2 x 400M (:45 rest), 4 x 200M (:30 rest) 8 x 100M (:15 rest)

Recovery: Banded wrist stretches, S-spine lacross ball rolls, PSOAS lacross ball rolls. Video

   

 

Tuesday 863

Sign-up now for our next Fundamentals class starting tomorrow night at 6:00pm. Get started on your road to Elite Fitness. [email protected]

Warm-up: JA's, 500 row, 20 of each excersise.

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

WOD: "Tabata This" :20 on :10 off for 8-rounds each. 1:00 rest between stations.  

Row (calories), Squats, Pullups, Pushups, Situps. Your score is the least number of reps performed in any of the eight intervals.

Endurance: 2000 Side Stroke swim no fins.

Recovery: 2:00 deep squat hold, banded shoulder stretch,

Strength and Beauty! 

 

 

Monday 862

Sign-up now for our next Fundamentals class starting Wednesday at 6:00pm. Get started on your road to Elite Fitness. [email protected]

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

CrossFit: WU, WOD, Strength, Recovery.

Warm-up: JA's, 1:00 ring L-sit, 25-bar deads, 20-strict K2E, 10-strict hanging leg raises.

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

WOD: Five rounds of 25-Sit-ups and 50-hip extensions.

4) 5rds of 10-headstand extensions and 10-skin the cats, 2 & 3 GHD.

1) Butterfly sit-ups and superman back extensions (on stomach, feet up, hands at ears, extend).

Stamina: "Murph" with armor.

Endurance: 10 50-meter buddy carries.

Recovery: 1:00 of each, Corbra stretch, upward dog, pigeon. Repeat twice.  

Congratulations Wolverine Rookie White on your first playoff win!

Sunday 861

Sign-up now for our next Fundamentals class starting October 27th at 6:00pm. Get started on your road to Elite Fitness. [email protected]

Rest Day

 

Saturday 860

Sign-up now for our next Fundamentals class starting October 27th at 6:00pm. Get started on your road to Elite Fitness. [email protected]

Teams of two, one person lifting and one person running at at a time.

AMRAP in 20:00 10-Push Press, 10-Box jumps, Hill Sprint. 

Male 95/24", Female 65/20",

Athlete one will start lifting and proceed to jumps. Athlete two must wait till all jumps are complete before beggining hill sprint. Athletes can switch work items at anytime but lifts and box jumps must be complete before hill sprint. One athlete can lift for 20:00 if they please or they can run for 20:00 its a team choice with the idea being to complete AMRAP.

 

  

Friday 859

Sign-up now for our next Fundamentals class starting October 27th at 6:00pm. Get started on your road to Elite Fitness. [email protected]

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

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

Warm-up: JA's, 4-stair climbs, 10 reps each of deep pause squats, fast squats, jumping squats, box jumps, squats w/bar, reps @ 50% 1RM, then Strength.

Strength: Back squats  1) 5 x 70% 2) 5 x 80% 3) 5 x 90%

WOD: Increasing weight Back Squats and 15' decreasing rep rope climbs. See Coaching Notes.

Squat racks are reserved for RX athletes only. All others must power snatch. 

50 reps / 5 climbs, 3) 95/65, 2) 85/55, 1) 35/10-cut rope pull-ups.
40 reps / 4 climbs,   2 & 3 add 20lbs  1) same weight / 8  
30 reps / 3 climbs, 2 & 3 add 20lbs, 1) same weight / 6
20 reps / 2 climbs, 2 & 3 add 20lbs, 1) same wieght / 4
10 reps / 1 climb, 2 & 3 add 20lbs 1) same wieght / 2 

Coaching Notes: 2 & 3 climb till your eyes are even with the steel cable holding the rings up. Feet are allowed. Level-1 use cut peices of rope hanging on pull-up bars, chest to hand rope pull-ups, jumping is allowed for level-1.

Stamina: 100 partner med ball sit-ups. Ball cannot be handed off it must be thrown. 20lbs 

Endurance: 200-leg levers without putting head or feet down.

Recovery: 2:00 deep squat hold, partner hamstring stretch, 1:00 deep squat hold, partner back stretch.