Thursday, January 29, 2015

CrossFit Workout - Friday 1/30/15

Friday Fun Day with set of heavy bench press

Show up and see what other 'tasks' are on the board.

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Wednesday, January 28, 2015

CrossFit Workout - Thursday 1/29/15

"Christine"

3 rounds for time of

500M row
12 deadlift (1x bodyweight)
21 box jump 20"

Scale deadlift down to no more than 50% of your 1 rep max.

Warmup: CrossFit Warmup, 10 reps each x 3 rounds
Cool Down:  Coach's Choice



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Tuesday, January 27, 2015

CrossFit Workout - Wednesday 1/28/15

5 rounds of the following

3-2-1 reps of
front squat at 70-75% of your 1RM &
body builders (8-count burpees)

Rest 2-3 minutes between rounds

Conditioning: wall ball shots, max reps in 5 minutes


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Monday, January 26, 2015

CrossFit Workout - Tuesday 1/27/15

5 rounds for time of

135lb clean and jerk - 6 reps
rope climb - 2 ascents

10 minute time cap. Rx'd for women is 95lb. Scale weight as needed.



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Sunday, January 25, 2015

CrossFit Workout - Monday 1/26/15

From the CrossFit.com Main Site WOD 1/15/15

Tabata This!

Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories."

Post Tabata score for each exercise to comments and total for final score.



Saturday, January 24, 2015

CrossFit Workout - Saturday 1/24/15

I


Thursday, January 22, 2015

CrossFit Workout - Friday 1/23/15

Friday Surprise.  Come in and see what's on the board.


RSVP to Class and WODHopper Leaderboard


Navigate to our CrossFit Cleveland Home Page