Workout of the Day - Monday 12/31/07

5 - BW Deadlift
10- 1/2BW Thruster
15- Box jump

Max rounds in 20 minutes, post to Comments

Friday 12/28/2007

For time:

25 cleans 65lbs
25 pullups
15 cleans 65lbs
15 pullups
5 cleans 65lbs
5 pullups

Thursday 12/27/2007

Jump rope 5 minutes
AbMat sit-ups 5 minutes
Jump rope 3 minutes
Wallballs 3 minutes
Jump rope 1 minute
Deadlift 65lbs. 1 minute

Warm-up: 3 rounds: thruster/overhead squat for 5 reps

Wednesday 12/26/2007

Push Press 5-5-5-5-5

increase weight each set to a max weight without losing form

Warm -up
20 sit-ups
15 wall balls
10 push ups

3 SETS

MONDAY 12/24/07

"Tabata's":

20 seconds work/10 seconds rest of the following:

1. Pushups
2. Kettlebell/dumbell swings
3. Sit-ups
4. Squats

8 rounds of each exercise. Finish one exercise before moving to the next exercise. 16 minutes total.

CrossFit Cleveland WOD- Friday 12/21/07

25 reps of

DB lunges - 25lb
Box jumps - 20"
Pushups

4 rounds-Post time to Comments

CrossFit Cleveland WOD- Thursday 12/20/07

For time, 21-15-9 reps of

45lb. OHS
GHD Situp
Hanging leg-lift crossovers

Warmup- 35 hang snatch - pvc

Post time and load to Comments

CrossFit Cleveland WOD- Wednesday 12/19/07

5x5 Deadlift and 5x5 standing press

Post load to Comments

CrossFit Cleveland WOD- Tuesday 12/18/07

100 Jumping Pullup Burpees, for time. (JPBs)

warm up - 1 min jump rope then 30 second handstand hold, 3 rounds

Alternate WOD- 100 jumping pullups, 100 squats, 100 pushups
You can complete these in any order, break into as many sets as needed. 10 rounds of 10 reps of each, 5 rounds of 20, etc.

Scale down - 50 reps.

For all- advise to do sets of 10-15 reps with 30-60 seconds rest in between.

CrossFit Cleveland WOD- Monday 12/17/08

Rowing Helen - 3 rounds for time of

500M row
21 kb swings - 36lb
12 pullups

warm up - 35 med ball cleans

Post time to Comments

Friday 12/14/07

50 box jumps
50 deadlifts 65 lbs
50 wallballs
50 walking lunges with 20 lbs dumbells

Post time to comments

Warm up 3 rounds:
1 minute jump rope
10 squats
10 push-ups
10 back extensions (GHD)

Thursday 12/13/07

500 meter row
21 kettlebell/dumbell swings (weight to scale)
10 push-ups
15 ghd sit-ups/or abmat sit-ups

COMPLETE 3 ROUNDS

Wednesday 12/12/07

Back squat 5-5-5-5-5

Increase to maximal weight without losing form

Post loads to comments

Tuesday 12/11/07

21-15-9 reps for time:

65lb. Thruster
Burpees

Scale weight as needed.

Monday 12/10/07

Complete as many rounds as possible in 20 minutes of

5 pullups
10 knees to elbows
15 walking dumbell lunges (scaled weight)

Post # of rounds and db weight to Comments

Saturday 12/08/07

Fight Gone Bad, CF HQ format

3 rounds, 1 minute rest between rounds

1 round = 1 minute of each exercise with no rest in between
Wall Ball - 20 lb.
SDHP - 75 lb.
Box Jump - 20"
Push Press - 75 lb.
Row (calories)

Record and post total reps to Comments, count calories on row

Friday 12/07/07

Row 500M
50 box jumps
Row 500M
50 KB Swings 36 lb.
Row 500M
50 Deadlifts 65 lb.
Row 500M
50 Abmat situps

For time Post to Comments

Thursday 12/06/07

For time, 21-18-15-12-9-6-3 reps of

75 lb summo deadlift high pulls
21 lb wall ball shots

Scale load down as needed. Post time and load to Comments

Wednesday 12/05/07

Warmup - 1000M row and 30 Deadlifts - 45lb bar

Deadlift 5-5-5-5-5

Rest 3 minutes between sets. Post loads to Comments

Tuesday 12/04/07

Warm up - 3x 1 minute round of shadow boxing + 10 forward rolls. Add knees in 2nd round and front kicks in 3rd round of shadow boxing warmup

4 rounds for time

25 Rings Pushups
25 KB Swings - 36lb
25 Box Jumps - 20"
25 Ab Mat Situps

Scale down: standard pushups, box step-ups, and crunches - as needed

Monday 12/03/07

Jump rope – 5 minutes

Clean and Jerk – 5 minutes

 

Jump rope – 3 minutes

Clean and Jerk – 3 minutes

 

Jump rope – 1 minute

Clean and Jerk – 1 minute

 

Post results to Comments, total number of rope jumps and total reps and load of c&j