Tuesday, March 31, 2009

Wednesday 04/01/2009 W.O.D.

3 rounds:

185lb deadlift x21
30 pullups

Monday, March 30, 2009

tuesday 03/31/2009 W.O.D.

Row 2000m/run 1600m
20 wall balls
Row 1000m/run 800m
35 wall balls
Row 500m/run 400m
50 wall balls

Sunday, March 29, 2009

Monday 03/30/2009 W.O.D.

5 rounds:

95lb SDHP x15
95lb thruster x15

Thursday, March 26, 2009

CrossFit W.O.D. - Friday 03/27/09

Tabata intervals

20 seconds of work followed by 10 seconds of rest for eight rounds of

squats
pushups
KB swings
situps
squats

Complete all eight 20 second rounds of each exercise before moving to the next, with no rest in between. Post total reps to Comments

Wednesday, March 25, 2009

Crossfit W.O.D. - Thursday 3/26/09

7 rounds for time

10 pullups
10 double pushup burpees

Post time to Comments

Do two pushups in each burpee, jump and clap hands overhead on each rep

Tuesday, March 24, 2009

Crossfit Strength WOD - Wednesday 03/25/09

5 Rounds of

10 reps 115lb push press
5 one-legged squat - R&L
2 minute rest

Finish with short metcon

six rounds for time
3 pullups
6 pushups
9 situps
12 jumping jacks


Use rings or barbell in squat rack for support on one-leg squats as needed.

Monday, March 23, 2009

CrossFit W.O.D. Tuesday 03/24/09

max rounds in 20 minutes of...

300M row
Overhead Squat - 15 reps, 45lb bar
pushup - 15 reps

Post # of rounds to Comments

Over/under is ten (10) rounds as Rx'd

Sunday, March 22, 2009

Crossfit Workout - Monday 03/23/09

Warmup - 200M row, 30 pushups, 300M row, 20 pushups, 400M row, 10 pushups

Workout

60 reps each, for time, of

20lb wall ball shots
situps
box jump squats
55lb KB swings

Post time to Comments

Box jump squats=land in or drop to a full squat on top of the box before extending hips

Friday, March 20, 2009

Friday 03/20/2009 W.O.D.

Row 500m
50 ring dips
Row 500m
50 KB swings 55lbs
Row 500m
50 ring dips

Wednesday, March 18, 2009

Thursday 03/19/2009 W.O.D.

5 Rounds:

25 squats
20 pullups
15 K2E

Tuesday, March 17, 2009

Wednesday 03/18/2009 W.O.D.

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

Front Squat 95lbs
Push Press 95lbs
Bodybuilders

Monday, March 16, 2009

Tuesday 03/17/2009 W.O.D.

5 Rounds:

2 minutes jump rope
15 SDHP 75lbs

Depending on the weather, we can do 400m runs instead of rope jumps

Sunday, March 15, 2009

Monday 03/16/009 W.O.D.

Total rounds in 20 minutes

5 pullups
5 ring dips
15 squats

Thursday, March 12, 2009

CrossFit Cleveland WOD - Friday 03/13/09

For time, 30-25-20-15-10-5 reps of

Wall balls
Box jumps

Post time to Comments

Wednesday, March 11, 2009

CrossFit Cleveland WOD - Thursday 03/12/09

15 - DB hang clean + thruster - 30lb DBs
500M Row
15 - DB hang clean + thruster - 30lb DBs
500M Row
15 - DB hang clean + thruster - 30lb DBs
500M Row
15 - DB hang clean + thruster - 30lb DBs

For time, post to Comments

Start from mid thigh and perform a hang clean (catch in a full squat, not a power clean) followed with a push press starting from the bottom position to overhead lockout-reset feet, rinse and repeat.

Tuesday, March 10, 2009

CrossFit Cleveland WOD- Wednesday 03/11/09

1x body weight dead lift - 15 reps
pushups - max reps
KTEs - max reps
2-3 minute rest

5 rounds. There is no time component to this workout. Perform each dealift rep with perfect form. Reduce weight if form breaks down.

Record max reps of pushups and KTEs to Comments

Monday, March 9, 2009

CrossFit Cleveland WOD - Tuesday 03/10/09

With a continuously running clock do three dead hang pull-ups and 10 squats the first minute, and repeat each minute for 25 minutes total. Rest after the pullups and squats for the remainder of the minute.

Example:

:00-1:00 3 dead hang pullups, 10 squats, rest
1:01-2:00 3 dead hang pullups, 10 squats, rest
2:01-3:00 3 dead hang pullups, 10 squats, rest
3:01-4:00 3 dead hang pullups, 10 squats, rest
..........
24:01-25:00 3 dead hang pullups, 10 squats, rest

Perform jumping pullups with negatives or use bands for assistance.

Scale down - 15 minutes total finishing with a 1500M row

Sunday, March 8, 2009

CrossFit Cleveland WOD - Monday 03/09/09

Run 500M (Spring Garden block)
18 ring dip
18 pushup

4 rounds for time. Post time to Comments

Friday, March 6, 2009

Friday W.O.D.

21 Push Press 95lbs
40 Pull-ups
15 Push press 95lbs
60 Push-ups
9 Push Prss
80 Sit-ups

Wednesday, March 4, 2009

Thursday 03/05/2009 W.O.D.

4 rounds:

Run 400m/row 500m
30 box jumps
30 K2E

Rounds 1 & 3 do regular box jumps. Rounds 2 & 4 do lateral box jumps. Adjust box size as needed for lateral box jumps.

Wednesday 03/04/2009 W.O.D.

3 Rounds:

Row 1000m
30 SDHP, 95lbs
20 Pullups

Monday, March 2, 2009

Tuesday 03/03/2009 W.O.D.

15-12-9-6-3 reps:

Split jerk 115lbs
HSPU
Bodybuilders

Bodybuilders are 8-count burpees; after the pushup, spread your legs then bring them back together

Sunday, March 1, 2009

Monday 03/02/2009 W.O.D.

5 rounds for time:

50 squats
100 rope jumps