Wednesday, September 2, 2015

CrossFit Workout - Thursday 9/3/15

Deadlift 5-5-5-5-5

Perform 3 box jumps after each set of deadlifts, to 75-80% of your max height.  Rest as needed between sets.  Increasing weight each set, target your final set to be 5 to 10 pounds above your previous deadlift 5 rep workout.  If unknown, between 75-80% of your 1 Rep Max.  If still unknown, the coach on staff will advise you of your weights each set.  Record top weight performing all 5 reps unbroken.

After your 5th set, reduce your total bar weight by 30%, rest 3 minutes, then perform as many perfect form deadlift reps as possible in 2 minutes.  Record weight and total number of reps



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Tuesday, September 1, 2015

CrossFit Workout - Wednesday 9/2/15

Running, DBs and box jumps.  Show up and see the WOD on the board.




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Monday, August 31, 2015

CrossFit Workout - Tuesday 9/1/15

7 rounds for time of

5 hang power clean 135/95
5 handstand pushup

10 burpees if you put the bar on the ground before the end of your round of hang cleans, performed immediately.


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Sunday, August 30, 2015

CrossFit Workout - Monday 8/31/15

Max Rep Monday

Goblet Squat - 2 minutes max reps
Jack knife situp - 3 minutes max reps

Goblet Squat - 2 minutes max reps
Hollow rock - 3 minutes max reps

Goblet Squat - 2 minutes max reps
Flutter kick - 3 minutes max reps

Goblet Squat - 2 minutes max reps
Burpee - 3 minutes max reps

Rx'd is 55lb-men/40lb-women, scale as needed.  You must reach full depth on every squat for the rep to count. There is no break in the clock, rest only long enough to record your reps on your own whiteboard.  Post total number of goblet squats and total reps of each 3 minute movement.  Use strict movement standards for all exercises, NO SHIT REPS.

Warmup: 2000 meters any way (run or row, any combination/split) mix in 30 squats, 30 pushups and 30 lunges (right and left).

Cool Down: Coach's Choice





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CrossFit Workout - Saturday 8/29/15

Results:





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Thursday, August 27, 2015

CrossFit Workout - Friday 8/28/15

for time, power cleans and squat thrusts

Barbell, DBs or KBs, your choice.  Show up and see the #s






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Wednesday, August 26, 2015

CrossFit Workout - Thursday 8/27/15

1 1/4 Back Squat 5-5-5-5-5

Focus on speed on the way out of the bottom when fully recovering to the standing position.  Increase weight each round working up to 50-60% of your 1 rep max back squat in your 5th round.  Run 200 meters after each of 5 work sets.

Warmup:  3 rounds, 300 meter row, 10 1 1/4 goblet squat, 15 pushups, 20 jackknife sit-ups
increase weight each round of goblet squats.
Mobility: squat stretch, 30 seconds each round of warmup

AfterWOD:  Tabata wall ball shots for 4 minutes, record total reps

Here is additional information from Catalyst Athletics on 1 1/4 squats





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