Monday, July 6, 2015

CrossFit Workout - Tuesday 7/7/15

for time

squat snatch 10-9-8-7-6-5-4-3-2-1
burpee over bar and back 3-3-3-3-3-3-3-3-3-3

There is a 10 minute time cap to this workout. Rx'd weight is 75lb for men and 55lb for women.  Scale weight down as needed in order to maintain perfect squat form and full depth on each rep. Use a 15lb bar or a PVC pipe if necessary.

Warmup: CrossFit Warmup, 10 reps each x 3 rounds.  Increase weight on OH squat reps, starting with PVC.

AfterWOD:  Trainer's choice.


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Sunday, July 5, 2015

CrossFit Workout - Monday 7/6/15

3 rounds for time

500 meter run or row
4 sets of
5 chest to bar pullup
5 toes to bar
5 DB push press (heavy)

Post time and DB weight to whiteboard.

Warmup: 3 rounds
10 shoulder rollouts - pvc
10 OH squat + lunge R + lunge L (pvc overhead)
10 pushups - double hand release
20 plank jacks
200 meter run or row

AfterWOD:  2 minutes total L-hang or hang-tuck

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Sneak peak at the week

Tuesday: squat snatches and burpees over the bar, for about 8-10 minutes
Wednesday: Bench Press, heavy then a KB conditioning WOD
Thursday: Back squats, 20-20-20
Friday: Deck of Cards, recovery wod
Saturday: DB thrusters & ????


Recommended Additional Strength Work:
Monday: back squat 5-5-5-5-5 & DB row R&L 5-5-5-5-5
Tuesday: 1 arm KB press 5-5-5-5-5
Wednesday: grip work, see board
Thursday: OH squat 3-3-3-3-3
Friday: weighted planks

Goruck Work
Monday: Ruck the WOD
Tuesday: 2 mile ruck(dog park) w/sandbag, rain or shine
Wednesday: 1 mile ruck carry, Zercher hold
Thursday: bar hangs w/ruck, max holds, 5 sets
Friday: Ruck the WOD

Friday, July 3, 2015

CrossFit Workout - Saturday 7/4/15

Weekend Update;

Saturday: Special Holiday Hours. We are normally closed on the 4th of July, but Jon will be running a special holiday this year. Doors open at 8:00am. you must get in by 9:00am to start your warmup. All WODs must be finished by 10:00am sharp. Lights out at 10:00am sharp. There will NOT be a Basic Intro Workout at 11:00am this week.

Sunday: No Open Gym this weekend Back in action next Sunday. Have a safe and happy holiday weekend. Cheers!

Thursday, July 2, 2015

CrossFit Workout - Friday 7/3/15

Recovery Workout, it's been a tough week.

The movements consist of KB swings, double unders, single unders, hollow rocks and weighted flutter kicks.  Show up and see the #s.  You'll sweat like a fountain for sure.


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Weekend Update: Happy 4th of July Weekend!

Even though tomorrow is the observed holiday, we are business as usual for a Friday. We do have modified hours for the weekend.

Friday: Doors open at 5:00am, get there by 7:00am to start your warmup. Doors are closed between 8:00am and 9:00am - lights out at 8:00am sharp. Doors reopen at 9:00am for our Executive Fitness members followed by the 9:30am member WOD. In case you are not familiar, the 9:30am workouts on Mondays, Wednedays and Fridays run as a class. Everyone warms up together and then starts their wod as one group after the 9:00am'ers finish. 

Friday Yoga at 4:30pm, if at least three people RSVP on WODhopper by 8:00am Friday. https://syncapp.wodhopper.com/gym/11282

Saturday: Special Holiday Hours. We are normally closed on the 4th of July, but Jon will be running a special holiday this year. Doors open at 8:00am. you must get in by 9:00am to start your warmup. All WODs must be finished by 10:00am sharp. Lights out at 10:00am sharp. There will NOT be a Basic Intro Workout at 11:00am this week.

Sunday: No Open Gym this weekend Back in action next Sunday. Have a safe and happy holiday weekend. Cheers!

Wednesday, July 1, 2015

CrossFit Workout - Thursday 7/2/15

Find you 1 rep max push press or push jerk

5-5-3-3-1-1-1-1....

Begin with two sets of 5 reps and then two sets of 3 reps, at light increasing weights, during the warmup.  The WOD starts out on the floor with single reps, increasing until to reach your 1 rep max.  Your first single should be approximately 50-60% of your expected max weight. Clean the bar from the floor for each rep.  If your clean limits your overhead attempt(s), move to a rack.

Warmup and conditioning/AfterWOD will be on the whiteboard.

Tuesday, June 30, 2015

CrossFIt Workout - Wednesday 7/1/15

Deadlift, find your 1 rep max

Expect a PR today. Bring your previous numbers-1, 3 or 5 rep maxes and you will do the warmup and workup sets of 5s, 3's and singles to prime you for a PR attempt.  Newer members will establish a moderately heavy single, not necessarily their potential max. All reps must be completed without hitching and the bar is to be returned to the floor under control for the rep to count.  You may drop reps shy of your PR attempt(s) to conserve energy.  You will have a coach in your face for every attempt near or at your PR weight.




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Monday, June 29, 2015

CrossFit Workout - Tuesday 6/30/15

3 rounds for time of

6 wall walks
30 barbell push press  95M/65W

12 minute time cap.  Jacked version, you choose your weight above Rx'd.






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