Wednesday, May 27, 2015

CrossFit Workout - Thursday 5/28/15

4 rounds, not for time

5-3-1 reps of
overhead squat
burpee over bar and back

Increase weight each round, starting at approximately 50-60% of your 1 rep max, which should be 20-30lbs more than your last warmup round. Rest as needed between rounds. Each set of overhead squats begins and ends on the floor, no racks.  Record heaviest weight used to compete all 9 reps in final round.

Warmup & Cool down on the board.

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Tuesday, May 26, 2015

CrossFit Workout - Wednesday 5/27/15

"Christine"

3 rounds for time of

500 meter row
12 deadlift - 1x BW
21 box jumps 24"/20"

Scale deadlift to no greater than 60% of your 1 rep max

Warmup:  CF Cleveland AB routine, 20 reps each x 4 rounds

Monday, May 25, 2015

CrossFit Workout - Tuesday 5/26/15

Tabata Tuesday

20 sec work/10 sec rest x 10 rounds of:

KB swing 55/36
Rest 1 minute
Burpee

Record total number or reps of KB swings & burpees. 

Warmup:  CrossFit Warmup 10 reps each x 3 rounds

AfterWOD: Coach's choice

Saturday, May 23, 2015

CrossFit Workout - Saturday 5/22/15

I



Thursday, May 21, 2015

CrossFit Workout - Friday 5/22/15

Friday Surprise, show up and see what's on the board.

Wednesday, May 20, 2015

CrossFit Workout - Thursday 5/21/15

Turkish Get-Up

5-5-5-5-5 R&L

Perform 5 burpees and a 200 meter run after each set of 5L & 5R.  Increase weight each set.

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Tuesday, May 19, 2015

CrossFit Workout - Wednesday 5/20/15

Strength:  Shoulder press 10-10-10-10

Conditioning/recovery WOD:  Running/rowing/double unders and something else, show up and see.



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Navigate to our CrossFit Cleveland Home Page