Thursday, January 19, 2017

CrossFit Workout - Friday 1/20/17

For time

1200 meter row
then
3 rounds of
21 thruster 45/35
100 single unders
50 double unders
then
800 meter row




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Wednesday, January 18, 2017

CrossFit Workout - Thursday 1/19/17

4 rounds, not for time
KB Turkish Get-up 5R & 5L
30 1-arm KB swing
rest as needed between rounds.  Increase weight each round, swing same KB used in each round.

Warmup: 1000 meter row, 60 ball slams, 30 pull-ups, 20 ring dips, 10 slow, strict inchworms, partition any way.

Mobility:  Coach's Choice
AfterWOD:  Coach's Choice

Tuesday, January 17, 2017

CrossFit Workout - Wednesday 1/18/17

Strength or Skill:  Barbell front rack lunge 5R+5L

WOD/Conditioning:  A nasty little air squat & burpee combo

Monday, January 16, 2017

CrossFit Workout - Tuesday 1/17/17

Skill or Strength: Clean & jerk

WOD: EMOM for 10 minutes
5 power cleans + 1 jerk  135/95

AfterWOD: 3 programmed stretches, on whiteboard







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Sunday, January 15, 2017

CrossFit Workout - Monday 1/16/17

1 - 500 meter row sprint, max effort, for time

2 - 3 rounds, for time, of

3 chest to bar weighted pull-up
6 chest to deck strict pushup w/plank jack
9 deadlift 135/95
12 weighted situp
3x

300 meter row

AfterWOD:  100 air squats, for time




Sneak Peek for the Week:

Tuesday: Power Cleans and Jerks, strength or skill and EMOM
Wednesday: strength or skill:, barbell front rack lunges, heavy
Thursday: TGUs and KB swings
Friday:  Friday Surprise, a barbell and a jump rope


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Navigate to our CrossFit Cleveland Home Page

Saturday, January 14, 2017

Thursday, January 12, 2017

CrossFit Workout - Friday 1/13/17

Make-up or D'over Day

Choose from any of the workouts from the past week, or use today as Open Gym to work on your skills.

** Reminder of our Annual Member Appreciation and Holiday Party Saturday 1/14 at Bay Lanes from 2:00pm - 5:00pm.  All current members and families are welcome.  Free bowling, shoes, food, and soft drinks as well as a cash bar.  It's a chance to meet everyone.

We'll have plenty of food but if you want to bring a small side dish to share we'd appreciate it.