Wednesday, September 17, 2014

CrossFit Workout - Week of 9/15/14

Stealth Week

Wods will not be posted in advance this week.  Show up and see what's on the board.

*** Reminder that Yoga starts this week, Tuesdays & Thursdays at 9:30am in Rocky River. $5 for members, $10 for non-members and your first class is free. Bring your own mat. FYI-Early morning gym hours end at 8:00am then doors open again at 9:15am for Yoga.

CrossFit Workout - Wednesday 9/17/14

Partner WOD and Reggae Wednesday!

5 rounds for time of Partner Med Ball Situps, runs, rows and pushups - lots.


Tuesday, September 16, 2014

CrossFit Workout - Tuesday 9/16/14

5 rounds for time of

12 hang snatch  75lb/50lb
12 jump over bar & back




Monday, September 15, 2014

CrossFit Workout - Monday 9/15/14

for time

row 1200 meters
5 rounds of
7 front squat 115lb/85lb
7 push press 115lb/85lb
row 400 meters



Thursday, September 11, 2014

CrossFit Workout - Friday 9/12/14

Task List WOD aka Friday Fun Day

Following your warmup, you will have 30 minutes to work on any of the following movements & skills.  You will do each one for at least one set, then you can choose which ones you repeat in any combination or order.

- Front break fall - learn a safe way to land if you fall or are pushed to the ground
- Lower to an L from and inverted hang on the rings
- Hip and back extension on the GHD - more challenging that you think
- Lateral jumps - over a pair of paralletes,
- Rope climbs - learn the J-hook and master the downward trip on the rope
- Bear crawls - just because they suck

End with a short conditioning run cool down or 10 minutes of foam rolling and lacrosse ball work.

** We've been doing these Task List WODs for years, mainly as active recovery work after a rough week of workouts and to help develop skills that you normally don't do on your own.  They are crowd favorites.


Wednesday, September 10, 2014

CrossFit Workout - Thursday 9/11/14

On Saturday we will have a special workout honoring all those who lost their lives in the September 11th tragedy thirteen years ago today. Never forget.

Today's WOD will be a heavy deadlift strength workout with bar hangs, followed by a short conditioning workout. You'll be using 70% of your 1 rep max or deadllifts. Show up and see the combo and rep scheme.



Tuesday, September 9, 2014

CrossFit Workout - Wednesday 9/10/14

A nice little combo of double unders, handstand pushups and pistol squats. Be there.