3 rounds for time
12 Jumping Burpee Pullups
24 KB Swings
36 Squats
500M Row
Post time to Comments
Thursday, January 31, 2008
CrossFit Core Strength Workout
CrossFit WOD - Thursday 01/31/08
CF Warm-up x3
As many rounds as possible in 21 minutes of5 max vertical leaps
10 hanging knees to elbows (KTEs
15 box jumps
Post # of rounds to Comments
Tuesday, January 29, 2008
Monday, January 28, 2008
CrossFit Workout - Tuesday 01/29/08
Warmup 15 situps, 15 back extensions, 15 wall balls - 3 rounds
For time:
11 Sommersaults
21 pullups
31 pushups
41 KB swings - 36 lb
51 push press-25lb DBs
61 squats
Complete all reps before moving to the next set, in this order. Rest as needed.
Post time to Comments
For time:
11 Sommersaults
21 pullups
31 pushups
41 KB swings - 36 lb
51 push press-25lb DBs
61 squats
Complete all reps before moving to the next set, in this order. Rest as needed.
Post time to Comments
Sunday, January 27, 2008
CrossFit Workout - Monday 01/28/08
For time
150 thrusters
150 high pulls
Use 65lb barbell for both exercises. Scale down - empty bar
Break into any combination of reps/sets as needed
Post time and loads to Comments
150 thrusters
150 high pulls
Use 65lb barbell for both exercises. Scale down - empty bar
Break into any combination of reps/sets as needed
Post time and loads to Comments
Thursday, January 24, 2008
Thursday 1/24/2008 WOD
Do 50 of each of these exercises
Box Jumps
Push-Ups
65lb Deadlift
Wallballs
Dumbell swings
For Time
Box Jumps
Push-Ups
65lb Deadlift
Wallballs
Dumbell swings
For Time
Sunday, January 20, 2008
CrossFit Workout- Monday 01/21/08
Sit-ups-Burpees-Squats
Follow this rep scheme: 5-15-25, 10-15-20, 15-15-15, 20-15-10, 25-15-5, 20-15-10, 15-15-15, 10-15-20, 5-15-25. 1st set: 5 sit-ups-15 burpees-25 squats. 2nd set: 10 sit-ups-15 burpees-20 squats, etc...
Follow this rep scheme: 5-15-25, 10-15-20, 15-15-15, 20-15-10, 25-15-5, 20-15-10, 15-15-15, 10-15-20, 5-15-25. 1st set: 5 sit-ups-15 burpees-25 squats. 2nd set: 10 sit-ups-15 burpees-20 squats, etc...
Thursday, January 17, 2008
CrossFit Workout - Thursday 01/17/08
Deck of Cards workout, for time
Spades - thrusters
Clubs - box jumps
Hearts - pushups
Diamonds - situps
Jokers=10 sommersaults
Turn over a card and perform that # of repetitions of the exercise for that suit. Continue turning cards, with no rest between exercises, until you are through the deck. When a joker appears, do 10 sommersaults.
Post time to Comments
Scaling the workout - Aces = 1 rep for beginners and 11 reps for experienced CrossFitters. Also, turn two or three cards face up and slide them in the middle and/or 3/4 down in the deck. When these cards show, take a 30-60 second rest before continuing on.
Spades - thrusters
Clubs - box jumps
Hearts - pushups
Diamonds - situps
Jokers=10 sommersaults
Turn over a card and perform that # of repetitions of the exercise for that suit. Continue turning cards, with no rest between exercises, until you are through the deck. When a joker appears, do 10 sommersaults.
Post time to Comments
Scaling the workout - Aces = 1 rep for beginners and 11 reps for experienced CrossFitters. Also, turn two or three cards face up and slide them in the middle and/or 3/4 down in the deck. When these cards show, take a 30-60 second rest before continuing on.
Tuesday, January 15, 2008
CrossFit Workout - Wednesday 01/16/08
Push Press 5-5-5-5-5
Weighted Pullup 1-1-1-1-1
Perform a single weighted pullup immediately following the 5 reps of push presses, followed by a 3 minute rest.
Post loads to Comments
Weighted Pullup 1-1-1-1-1
Perform a single weighted pullup immediately following the 5 reps of push presses, followed by a 3 minute rest.
Post loads to Comments
CrossFit Workout - Tuesday 01/15/08
For time...
50 Wallball shots
20 Pushups
40 Wallball shots
20 Pushups
30 Wallball shots
20 Pushups
20 Wallball shots
20 Pushups
10 Wallball shots
20 Pushups
Post time to Comments
50 Wallball shots
20 Pushups
40 Wallball shots
20 Pushups
30 Wallball shots
20 Pushups
20 Wallball shots
20 Pushups
10 Wallball shots
20 Pushups
Post time to Comments
Sunday, January 13, 2008
CrossFit Workout - Monday 01/14/08
3 rounds for time,
12 pullups
21 KB swings
400m run or 500m row
Post time to Comments
12 pullups
21 KB swings
400m run or 500m row
Post time to Comments
Thursday, January 10, 2008
FRIDAY 01/11/2008
Do as many rounds as possible in 20 minutes of the following:
10 wallballs
10 sumo deadlift high pulls 65lbs
5 burpees
Post number of rounds to comments
10 wallballs
10 sumo deadlift high pulls 65lbs
5 burpees
Post number of rounds to comments
Wednesday, January 9, 2008
THURSDAY 01/10/2008
4 rounds for time:
10 pullups
20 pushups
30 situps
40 squats
3 minute rest between rounds
10 pullups
20 pushups
30 situps
40 squats
3 minute rest between rounds
Tuesday, January 8, 2008
Monday, January 7, 2008
TUESDAY 01/08/2008 W.O.D.
For time:
Jump rope 2 minutes
50 box jumps
25 kb swings
50 wallballs
25 pushups
50 walking lunges
25 situps
Jump rope 2 minutes
50 box jumps
25 kb swings
50 wallballs
25 pushups
50 walking lunges
25 situps
Friday, January 4, 2008
CrossFit Cleveland WOD- Friday 01/04/08
12 pushups
12 squats
100M Row or 60 M sprint - all out
1 full minute rest
12 rounds
Post overall time to Comments
12 squats
100M Row or 60 M sprint - all out
1 full minute rest
12 rounds
Post overall time to Comments
Wednesday, January 2, 2008
CrossFit Cleveland WOD- Thursday 01/03/08
Body Weight Max Reps, 5 rounds - 2 minutes rest between rounds
Pullups - deadhang, kipping, jumping or ring rows
Pushups - ring, parallete, decline or incline
Situps - GHD or Abmat if available
Squats - jumping or air squat
Each round consists of performing max reps with no rest between each exercise. You reach your max rep# at the first break in action. For example, any momentary delay, pause or rest ends the set. Record reps to Comments.
Perform exercises in any order, but keep consistent through all 5 rounds.
Pullups - deadhang, kipping, jumping or ring rows
Pushups - ring, parallete, decline or incline
Situps - GHD or Abmat if available
Squats - jumping or air squat
Each round consists of performing max reps with no rest between each exercise. You reach your max rep# at the first break in action. For example, any momentary delay, pause or rest ends the set. Record reps to Comments.
Perform exercises in any order, but keep consistent through all 5 rounds.
Tuesday, January 1, 2008
Workout of the Day- Wednesday 01/02/08
Front Squat 5-5-5-5-5
Post load to Comments
Warmup- 1 min. jump rope, 1 min. row, 1 min. med ball clean, 2 rounds
Post load to Comments
Warmup- 1 min. jump rope, 1 min. row, 1 min. med ball clean, 2 rounds
Workout of the Day - Tuesday 01/01/08
Happy New Year!
Tabata intervals - 20 seconds of work followed by 10 seconds of rest.
Complete 8 rounds of one exercise and move to to the next without rest
pushups
situps
walking lunges
jumping squats
Post total reps to Comments
Tabata intervals - 20 seconds of work followed by 10 seconds of rest.
Complete 8 rounds of one exercise and move to to the next without rest
pushups
situps
walking lunges
jumping squats
Post total reps to Comments
Subscribe to:
Posts (Atom)
