Thursday, November 20, 2014

CrossFit Cleveland Workout - Friday 11/21/14

5 rounds for time of

10 pullups
20 DB push press
30 high knees
40 plank jacks

Perform 100 4-count mountain climbers after round 3.

Warmup: CF Cleveland AB Routine, 20 reps each x 3 rounds, finish with one set of 20 reps toes to bar

Cool Down:  Coach's Choice



Navigate to our CrossFit Cleveland Home Page

Wednesday, November 19, 2014

CrossFit Workout - Thursday 11/20/14

From the CrossFit.com main site Workout 11/12/14

max rounds in 20 minutes of...

5 - burpees
1 - rope climb
30 double unders

Scale dubs in our normal fashion. Forced practice.

Jacked, all reps unbroken
Rx'd - 30 double unders any way
S = suck - 10 double + 30 singles
RS = really suck - 10 attempts(could actuals and attempts) + 30 singles

Warmup: row 1500 meters, 50 tuck jumps, pushups & sit-ups, any combination
Cool down:  Coach's Choice



Navigate to our CrossFit Cleveland Home Page

Tuesday, November 18, 2014

CrossFit Cleveland Workout - Wednesday 11/19/14

10 rounds for time of

7 deadlift
5 power clean
3 front squat
1 shoulder press
10 lateral barbell hop, over and back

115lb-M/80lb-W, Jacked 135lb-M/95lb-W. Scale weight as needed to be able to strict press all 10 rounds.

Warmup: perform the barbell complex programmed in the workout four times on light and medium weight bars plus 100 KB swings partitioned any way you choose, preferably four rounds of 25 reps along with the barbell warmup.

Cool down:  Coach's Choice





Navigate to our CrossFit Cleveland Home Page

Monday, November 17, 2014

CrossFit Cleveland Workout - Tuesday 11/18/14

6 rounds

30 second row sprint, max effort, for distance

Perform 30 wall ball sit-ups prior to each round.  Record distance in meters for 1st round and best round overalll

Sunday, November 16, 2014

CrossFit Workout - Monday 11/17/14

For time, 1-->10-->1 reps of

KB swing. 56/36
Burpee ball slam

Warmup: 300m row, 30 mountain climber, 10 squats, 10 pushups x 4 rounds


AfterWOD: Bar or ring hang, 2 minutes total. Record longest single hang

Crossfit Workout - Saturday 11/15/14

Thursday, November 13, 2014

CrossFit Workout - Friday 11/14/15

Amrap and finish the round you are at 15 minutes of

15 sumo deadlift 135/95
15 hand release pushup

*** Reminder, the 9:00 Exec Group and 9:30am Member Workout is canceled today, back as usual on Monday.