Wednesday, June 27, 2007

Thursday 6/28/07

With a clock running continuously, do 1 minute of each exercise then rest for 1 minute. 5 rounds. Count the total number of reps for all 5 rounds.

Dumbbell Snatch - right arm
Dumbbell Snatch - left arm
Jumping Squats

Snatches - use a dumbell that is 1/4 of your body weight
Jumping Squats - 45 lb. bar, scale down to PVC pipe or no weight at all

Start a timer and do as many right arm DB snatches as you can in 60 seconds, then immediately switch to the left arm and do as many DB snatches as you can in the next 60 seconds, then do as many jumping squats as you can in the next 60 seconds. Rest for the next 60 seconds then repeat for 4 more rounds.

Scale down weight of DB if necessary.

Here's a video on the Db Snatch

Here's a video on the Jumping Squat

Tuesday, June 26, 2007

Wednesday 06/27/07

Balls to the walls

4 rounds for time

25 pushups
25 DB swings (1/4 body weight)
25 Overhead Squats (1/4 body weight)
25 jumping pullups

load should be equal to 1/4 of your body weight. e.g. you weigh 160 pounds, you use 40 pounds for your DB swings and Overhead Squats.

Post time and load to comments

Tuesday 06/26/07


21-15-9 reps of:

90 lb. Thrusters (Squat-Push Press)

For time, post ot comments

Scale down to 65lb or 45lb Thrusters and Jumping Pullups

Monday 06/25/07

Rest Day

Here is a WOD video showing the Olympic Snatch and Overhead Squat, from

Friday, June 22, 2007

Friday 06/22/07

Rest Day

Don't forget to show for our Outdoor Workout tomorrow morning. Check the Schedule/Events page for more details.

Check out this video from the main CrossFit website

Thursday, June 21, 2007

Thursday 6/21/07


400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps

3 rounds for time, post to comments

Wednesday, June 20, 2007

Wednesday 06/20/07

Run for 21 minutes and record distance. Post to Comments.

We did this last month. Compare your results to your May 23, 2007 workout.

Tuesday 06/19/07

3 rounds for time

Dumbbell Cleans - 9 right arm, 9 left arm
Handstand Hold - 2 minutes

Post time to comments

Dumbbell should be 1/4 of your bodyweight

Tuesday, June 12, 2007

Tuesday 06/12/07


For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Monday 06/11/07

Rest Day.

Heard of Parkour? It's been growing around the world and finally catching on in Cleveland. Check out this article from a recent Crossfit Journal on Parkour by Jesse Woody.

Sunday 6/10/07

Run 5K, post time to comments

Saturday 06/09/07 Outdoor Workout

50 reps of the following exercises, for time. Do them in any order but you must complete all 50 reps before moving on. Break into as many sets as needed. Scale down to 30 reps of each

Box Jump
Push Press
Dumbbell Swing
L-Sit/L-Hang - hold 50 seconds
Snatch - PVC
Lying Elbows to Knees

Post time to Comments

Friday, June 8, 2007

Friday 06/08/07

Rest Day.

Come early to our workout tomorrow morning!

Thursday, June 7, 2007

Thursday 6/7/07

Five rounds for time of:

Run 400 meters
65 pound Thruster, 30 reps

Post time to comments.

Scale down if this is your first time doing this.

Four rounds for time of:

Run 400 meters
45 pound Thruster, 25 reps

Tuesday, June 5, 2007

Wednesday 06/06/07

Ten Fifties

50 of each exercise, for time.

Stepping lunge (50 each leg)
Push Press - 65 lb
Pullup (Kipping or Jumping w/full negative)

Bag work (5o each left side/50 each right side)

Jab & reverse punch
Front leg roundhouse kick
Double front kick

Post time and comments

Monday, June 4, 2007

Tuesday 06/05/07


21 reps - 95lb Thrusters
21 reps - Pullups

15 reps - 95lb Thrusters
15 reps - Pullups

9 reps - 95lb Thrusters
9 reps - Pullups

For time.

Monday 06/04/07

Rest Day.

Check out our new mascot Jessie!!

Sunday 06/03/07

90 minutes of Hooverball

Hooverball is like playing Volleyball with a 4 pound medicine ball. Throwing and catching the med ball on a sand volleyball court.

Saturday 06/02/07

Outdoor Workout - Cindy

5 pullups
10 pushups
15 squats

Complete as many rounds as possible in 20 minutes, post score to Comments