Friday, February 29, 2008

CrossFit Fran Workout - 02/29/08

21-15-9 reps of

95lb thrusters
pullups

Post time to Comments

CrossFit Workout - Thursday 02/28/08

Total reps

5 minute - Row
4 minute - Squat
3 minute - KB Swing - 36lb
2 minute - SD high pull - 65lb
1 minute - pushup
No delay between rounds, rest as needed.

Count total reps, calories for Row, Post to Comments

Tuesday, February 26, 2008

CrossFit Workout - Wednesday 02/27/08

Standing Press 5-5-5-5-5

200M Row after each set, for time

Post load and total time to Comments

CrossFit Cleveland - Tuesday 02/26/08

Partner Deck of Cards

with a partner..
Clubs - Med ball toss - (over 8 foot bar)
Spades -Situp with med ball pass
Diamonds - Pullups
Hearts - Pushups
Jokers - 12 Burpees

For time.

Sunday, February 24, 2008

Monday 02/25/2008 W.O.D.

4 Rounds for time:

500m row
25 kb/db swings
25 pullups

Friday, February 22, 2008

CrossFit Workout - Friday 02/22/08

For time, 21-15-9-6-3-1-3-6-9-15-21 reps of

DB Push Press - 30lb pair
Hanging KTE

Post time and load to Comments

Thursday, February 21, 2008

CrossFit Workout - Thursday 02/21/08

3 L-pullups
6 Pushups
9 OHS - 45lb bar

Max rounds in 15 minutes, post to Comments

Sub for L-Pullup, do a regular pullup followed by KTE

Tuesday, February 19, 2008

CrossFit Heavy Lift Day - Wednesday 02/19/08

CF Warmup x 3

Deadlift 5-5-5-5-5

Post loads to Comments

Monday, February 18, 2008

Crossfit Tabata Workout - Tuesday 2/19/08

"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. 16 minutes total.

Sunday, February 17, 2008

CrossFit Workout of the Day - Monday 02/18/08

4 rounds, for time

30 KB Swings - 36lbs
30 OHS – 45lb bar
30 Back extensions

Post time to Comments

Thursday, February 14, 2008

FRIDAY 02/15/2008 W.O.D.

Total rounds in 20 minutes:

Row 500m (one time only), then:
5 situps
10 db swings
15 walking lunges

Post number of rounds to comments

Wednesday, February 13, 2008

THURSDAY 02/14/2008 W.O.D.

"Fran": 21-15-9 reps:

95lb thruster
pullups

Post time to comments

WEDNESDAY 02/13/2008 W.O.D.

Push Press 3-3-3-3-3

Post weight to comments

Monday, February 11, 2008

TUESDAY 02/12/2008 W.O.D.

For time:

500m row
27box jumps
27 wallballs
27 situps
27 kb swings
27 overhead squats
27 burpees
500m row

(For Brian E., who is 27 years old today)

Sunday, February 10, 2008

MONDAY 02/11/2008 W.O.D.

4 rounds for time:

Row 500 m/jump rope 2 minutes
25 Push Press 65lbs.
20 Push-Ups
15 Pull-Ups

Alternate each round between rowing and jumping rope

Friday, February 8, 2008

FRIDAY 02/08/2008 W.O.D.

5 rounds for time:

2 minute jump rope
25 box jumps
25 wallballs

Wednesday, February 6, 2008

THURSDAY 02/07/2008

4 rounds:

10 pullups
20 pushups
30 situps
40 squats

3 minute rest between rounds

Tuesday, February 5, 2008

WEDNESDAY 2/6/08 W.O.D.

Overhead squats: 5-5-3-3-1-1-1-1

Post weight to comments

Monday, February 4, 2008

TUESDAY 2/05/2008 W.O.D.

For time:

10-9-8-7-6-5-4-3-2-1 reps:

95lb push press
95lb front squat
med ball cleans

10 reps of each, 9 reps of each, etc...

Saturday, February 2, 2008

CROSSFIT CLEVELAND W.O.D. MONDAY 2/04/08

"Cindy"

20 minutes: 5 pullups/10 pushups/15 squats.

Post number of rounds to comments.