Thursday, September 30, 2010

CrossFit Workout - Friday 10/01/10


Choose three exercises off the Whiteboard, one from each column, and do the following:

For time...

Row 750 meters
21-18-15-12-9-6-3 reps of your 3 exercises
Row 350 meters


Wednesday, September 29, 2010

CrossFIt Workout - Thursday 09/30/10

5 rounds for time of

21 goblet squats
10 body builder (8-count burpee)
350 meter row

men (36lb KB or 35lb DB)
Women (25lb KB or DB)


Tuesday, September 28, 2010

Crossfit Workout - Wednesday 09/29/10

Max Deadlifts and Max Plank Holds

Show up and see the rep scheme.


Monday, September 27, 2010

Crossfit Workout - Tuesday 09/28/10

100 DB squat cleans, for time
perform 10 4-count mountain climbers at the end of each minute before continuing the squat cleans.

30lb DBs for men, 20lb DBs for women, scale down weight as needed

Time Limit - 15 minutes.

Record your overall time or the total number of reps you completed within the time limit on the Whiteboard or post to Comments.


Sunday, September 26, 2010

Crossfit Workout - Monday 09/27/10

A modified version of Death by Pullups

With a continuously running clock do one pull-up the first minute, three pull-ups the second minute, five pull-ups the third minute... increasing by 2 reps each minute as long as you are able. When you fail to perform the required number of reps within the minute, reset back to one pull-up during the next minute and repeat the process.  Complete a total of 20 rounds.  Record the total number of reps on the whiteboard or post to Comments.

Here is an example, let's say you complete 1, 3, 5, 7, 9, and then only 6 reps in the sixth minute. you restart by doing one rep in the 7th minute, then 3, 5, 7, 9, and then you only get 4 reps in the 12 minute, reset back to one rep in the 13th minute and keep going like this until you reach 20 minutes on the clock. Total up the number of reps completed and that is your score for this workout.

Cool down: Death by Pushups... 1,3,5,7,9,11,13,15.....continuing as long as you are able. Once you can not perform the required number of reps, you are done.


Saturday, September 25, 2010

Crossfit Workout - Saturday 09/25/10

Fight Gone Bad


Lots of PR's today!

See more pictures from this workout on our Crossfit Cleveland Facebook Fan Page