Monday, May 30, 2016

CrossFit Workout - Tuesday 5/31/16

for time, 1-->12-->1 pyramid of

wall ball situps  20/14  5' target
KB swings 55/36

Perform 18 burpees on the 9's INSTEAD of the wb sit-ups and kb swings.

Warmup:  CF Cleveland AB Routine, 15 reps x 3 rounds plus 1000 meters total run or row, any split.

Cool Down: Coach's Choice


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Sunday, May 29, 2016

CrossFit Workout - Monday 5/30/16

We will have one single 9:00am workout time today and then be closed for the remainder of the day in observance of Memorial Day.

Doors open at 9:00am for the warmup, one WOD start time at 9:20am. Don't be late. You can do "Murph" (with a 50 minute time cap) if you missed it on Saturday, or there will be another choice on the board. You may NOT repeat Murph if you did it here on Saturday or anywhere else this weekend.

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CrossFit Workout - Saturday 5/28/16

Murph





Thursday, May 26, 2016

CrossFit Workout - Friday 5/27/16

Task List WOD  aka Friday Fun Day

Prowler pushes - 1,000 ft. - heavy
Atlas Stones - 30 to shoulder
Monkey Bars - max distance, many attempts
Reverse Hyper, start adding weight
Inch worms, lots

Wednesday, May 25, 2016

CrossFit Workout - Thursday 5/26/16


Mini-Murph Chipper Prep, for time

1200M run(400x3) or 1500M row
100 squats
67 pushups
34 pullups
25 burpees

One time through, no  partitioning.

Warmup: 4 rounds of
25 jumping jacks
20 situps, any style
15 KB swings
10 KB SDHP
5 KB goblet squats

Cool Down: Coach's Choice




We will have a choice between 3 workouts on Saturday, one being Murph(with two scaled options), or Jerry, or Webster.  Normal hours on Saturday.  No Open Gym on Sunday and one single 9:00am Workout on Memorial Day Monday, 5/30/16.  Doors open Monday at 9:00am with a 15 minute warmup, with a choice of several workouts including Murph in case you missed in Saturday.  If you do Murph on Saturday, you may not repeat on Monday.


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Tuesday, May 24, 2016

CrossFit Workout - Wednesday 5/25/16

Deadlifts, @ 70% of your 1 rep max

Show up and see the rep scheme and paired movement.

Monday, May 23, 2016

CrossFit Workout - Tuesday 5/24/16

9-15-21 for time

Calories on C2 rower
Power clean  135/95




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Navigate to our CrossFit Cleveland Home Page