Sunday, July 24, 2016

CrossFit Workout - Monday 7/25/16

toes to bar - 50 reps for time
rest 1-2 minutes
hollow rocks - 100 reps for time
rest 1-2 minutes
pushups (hand release) - 100 reps for time
rest 1-2 minutes
one arm KB swing - 150 reps for time

Take a mini-whiteboard and time and record your own scores.  For the KB swings, alternate arms, switching off at the top of each rep.

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



*** It's that time of year again, please vote for us and see if we can win the HotList award for the 3rd year in a row.  Thanks!  CrossFit Cleveland on HotList

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

Saturday, July 23, 2016

CrossFit Workout - Saturday 7/23/16

Results:



*** It's that time of year again, please vote for us and see if we can win the HotList award for the 3rd year in a row.  Thanks!  CrossFit Cleveland on HotList

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

Thursday, July 21, 2016

CrossFit Workout - Friday 7/22/16

3 rounds for time of

500 meter (row and run, alternate)
25 goblet squat (55/36
25 air squat

** Jacked version, 4 rounds. alternating run and row, start with either one.

Warmup:  CF Cleveland AB routine, 15 reps each x 4 rounds.
Cool down: Weighted plank holds, 60 seconds


*** It's that time of year again, please vote for us and see if we can win the HotList award for the 3rd year in a row.  Thanks!  CrossFit Cleveland on HotList

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

Wednesday, July 20, 2016

CrossFit Workout - Thursday 7/21/16

for time, 10-->1 down ladder of

deadlift 1x bodyweight
ring dip

Warmup: 3 rounds, 10 reps each of
row (calories)
shoulder rollout-pvc
oh squat - pvc
double hand release pushup
v-situp
deadlift, increasing weight each round

Cool Down:  Coach's Choice

*** It's that time of year again, please vote for us and see if we can win the HotList award for the 3rd year in a row.  Thanks!  CrossFit Cleveland on HotList

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

Tuesday, July 19, 2016

CrossFit Workout - Wednesday 7/20/16

9 rounds for time of

15 wall ball situp, full range overhead
15 ball slam
40 yard shuttle runs (4 laps) after R3&6

AfterWOD: Monkey Bars, max distance in 3 attempts



*** It's that time of year again, please vote for us and see if we can win the HotList award for the 3rd year in a row.  Thanks!  CrossFit Cleveland on HotList




RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

Monday, July 18, 2016

CrossFit Workout - Tuesday 7/19/16

Strength Day

Press 5-5-5-5-5
then 4 rounds of
Front squat 4-2-1
Burpee 4-2-1

Complete all 5 sets of presses, then perform 4 rounds of front squats and burpees, increasing weight each round.  Rest as needed between rounds.

AfterWOD:  Tabata KB Swings x 10 rounds (5 minutes total)

*** It's that time of year again, please vote for us and see if we can win the HotList award for the 3rd year in a row.  Thanks!  CrossFit Cleveland on HotList



RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

Sunday, July 17, 2016

CrossFit Workout - Monday 7/18/16

Flash Back Week, from July 2015

AMRAP in 15 minutes, and finish round of

3 burpee pullup
6 clapping pushup
9 situp
12 jumping squat

*** It's that time of year again, please vote for us and see if we can win the HotList award for the 3rd year in a row.  Thanks!  CrossFit Cleveland on HotList




RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page