Thursday, May 29, 2008

CrossFit WOD - Friday 05/308/08

For time:

50 Burpees

Jump one foot above reach each rep.

Post time to comments.

Wednesday, May 28, 2008

CrossFit Workout - Thursday 05/29/08

For time

95 Thruster Pyramids - 1 to 10 to 1, with a partner (100 reps total) Rest while your partner does reps.

Post total team time to Comments

Compliments of Valley CrossFit, done by Brian E. during last week's visit.

See our Crossfit Cleveland home page to see Brian in action!

CrossFit Heavy Lift Day - Wednesday 05/28/08

Shoulder Press 3-3-3-3-3 reps

Monday, May 26, 2008

Crossfit Workout - Tuesday 05/27/08

Run 1 mile followed by
Two minutes of each:
30 pound Dumbbell thrusters
20 pound Medicine ball cleans

Post total time and total reps plus calories (from row) to comments.

The clock runs continuously for the ten minutes after the run.

Thursday, May 22, 2008

Friday 05/23/08 W.O.D.

7 Rounds:

10 Pullups
20 Sit-ups
30 Squats

Post time to comments

Wednesday, May 21, 2008

Thursday 05/22/08 W.O.D.

3 Rounds for time:

Run 800m
95lb OHS x15
L-pullups x15

Post time to comments

Tuesday, May 20, 2008

Wednesday 05/21/08 W.O.D.

Back squat


Post loads to comments

Monday, May 19, 2008

Tuesday 05/20/08 W.O.D.

For time:

25 Double unders
25 KB swings
25 Sit-ups
Run 400m
25 DB squat cleans
25 Back Extensions
Row 500m
25 Burpees
25 Knees-to-elbows
Run 400m
25 Push press
25 Box jumps

Monday 05/19/08 W.O.D.

5 Rounds for time:

Run 400m or row 500m
50 Squats

Friday, May 16, 2008

W.O.D. 5/16/08

3 Rounds or 20 minutes

800m row
25 pullups
25 dips

Wednesday, May 14, 2008

CrossFit Fight Gone Bad - Thursday 5/15/08

Abs Gone Bad

With the clock running continuously, perform one minute of each of the following five exercises, with no pause between each. Rest one full minute after completing all five exercises, that equals one round.

GHD situps w/15lb med ball(touching chin)
Hanging knees to elbows
Abmat situps w/15lb med ball(touching chin)
Pipe & box jumps
Overhead squat - 45lb bar

Three rounds total. Count reps for each exercise. Post overall total reps to Comments.

Tuesday, May 13, 2008

Crossfit Workout - Wednesday 05/14/08

Hard Abs Week - Continued

CrossFit Warmup x 3

For time, 21-15-9 reps of

1x Bodyweight Deadlift
Ring Pushups (feet 12" above rings)

Post time to Comments

Deadlift as much as you weigh, or scale the weight down as necessary to maintain proper form. Elevate hands as needed to maintain straight body and full range of motion on ring pushups. Post scaled weight(as a % of your bodyweight) and hand position along with time in Comments

CrossFit Workout of the Day - Tuesday 05/13/08

For time:

15 Reps of GHD situps, ring pushups, abmat situps
400M run
15 Reps of GHD situps, ring pushups, abmat situps
800M run
15 Reps of GHD situps, ring pushups, abmat situps
400M run
15 Reps of GHD situps, ring pushups, abmat situps

Use a medball for all situps, increasing weight each round

Scale down, substitute anchored situps for GHD situps and standard pushups instead of rings. Elevate hands if necessary to maintain a straight midline and full range for pushups.

Post time and loads to Comments

Monday, May 12, 2008

Monday 05/12/08

For Time:

Row (25 calories)
50 Box jumps
50 KB swings
50 Push press
50 Sit-ups
50 Pushups
50 Walking lunges

Friday, May 9, 2008

Friday 5/09/08 W.O.D.

3 Rounds For Time
Run 800m
95lb Thrusters 15
Knees to Elbows 21

Wednesday, May 7, 2008

W.O.D Thursday 5/8/08

3 Rounds For Time

Row 500m or Run 400m
50 wallballs

Tuesday, May 6, 2008

CrossFit Workout Wednesday 05/07/2008

21-15-9 reps:

Deadlift 225lbs

Post time to comments

Monday, May 5, 2008

Tuesday 5/6/08 W.O.D.

5 Rounds

5 Dumbell Deadlifts
5 Dumbell Hangcleans
5 Dumbell Push Press
5 Dumbell Squat

Sunday, May 4, 2008

CrossFit Workout Monday 05/05/08

Do as many rounds as possible in 20 minutes:

10 Thrusters 65lbs
10 KB/DB swings 35lbs

Scale weight accordingly; post number of rounds to comments

Thursday, May 1, 2008

CrossFit Workout - Friday 05/02/08

As many rounds in 20 minutes:

500m Row
Max pullups

Post number of rounds to Comments