Tuesday, May 31, 2011

CrossFit Workout - Wednesday 06/01/11

Deadlift 15-13-11-9-7-5-3-1
Run 200 meters after each set

Begin at 1x your bodyweight or approximately 50% of your 1 rep max.  Add weight each set, attempt to reach 85%-90% of your 1 rep max in the final 2 sets.

** Weight selection tip, go as heavy as you are able to during each set.

Warmup: 500 meter row & 15 GHD situps x 3
Cool Down: GHD situps, max reps in 2 minutes


Monday, May 30, 2011

CrossFit Workout - Tuesday 05/31/11

CF Cleveland Ab routine, 5 rounds for time

5 rounds, 30 reps each of

flutter kick (4-count)
plank jack
bicycle crunch

Warmup & Cool down:  Trainer's Choice


Saturday, May 28, 2011

CrossFit Workout - Monday 05/30/11

Happy Memorial Day!

Today's Hero Workout is "Murph"

If you don't know how we honor the late Navy Lieutenant Michael Murphy, please show up and prepared to hit it hard.

Doors open at 8:00am, last wave begins at 9:00am.  We will be closed for the rest of the day in observance of Memorial Day.

Friday, May 27, 2011

CrossFit Workout - Saturday -5/28/11


HOLIDAY HOURS for Monday May 30th, Memorial Day:  Doors open at 8:00am, show up anytime from 8:00am until 9:00am to start your workout. There are no afternoon workouts this Monday or Brazillian Jiu Jitsu.

Thursday, May 26, 2011

CrossFit Workout - Friday 05/21/11

Jenn gets her way.....

Begin the day spending 10 minutes finding your max height box jump

Then spend a total of 10 minutes upside down. You can do any combination of inverted hangs from the rings, headstand or handstand holds against the wall, somersaults or cartwheels.  Just total 10 minutes.  While you are at it, complete 100 squat pull downs holding a 10 to 15 pound medball as you take breaks from being upside down.

Warmup:  Burgener Warmup - 5 rounds
Cool down:  750 meter run, for time


Wednesday, May 25, 2011

CrossFit Workout - Thursday 05/26/11

Death by Wall Ball Shots  2-4-6-8-10......

At the beginning of the first minute perform two wall ball shots and rest the remainder of the minute.  At the start of the second minute perform four wall ball shots and rest for the remainder of the minute. Continue increasing the reps by a count of two each minute until you can no longer perform the required number of reps.  Once you fail, rest one full minute and perform max reps wall ball shots for one full minute.  Record the number of the highest round you successfully completed and the number of reps you completed in the final full minute.

Warmup & Cool down: Trainer's choice.


Tuesday, May 24, 2011

CrossFit Workout - Wednesday 05/25/11

At the start of the minute, perform 3 burpees then perform as many power cleans as you can for the remainder of the minute. Immediately perform 3 burpees then rest for the remainder of next minute. Record the total number of power cleans completed in 5 rounds, then run 500 meters.  Rest 2 minutes and perform 5 more rounds exactly like the first 5 rounds.  10 rounds total.

135lbs. for men, 95lbs. for women. If you need to scale the weight, use your "Grace" weight.

Warmup: 1500 meter row or run
Cool down: 100 ball slams for time


Monday, May 23, 2011

CrossFit Workout - Tuesday 05/24/11

max rounds in 20 minutes of

KB push press - 5 right arm + 5 right arm
KB swing - 20 reps
V-situp - 30 reps

55lb KB for men, scale down to 45lb. 36lb KB for women, scale down to 25.  If you are not able to push press the same KB weight, use a dumbbell of a lighter weight.  Perform KB push presses on arm at a time, not both simultaneously.

Warmup: CF warmup x 2 rounds, 12 reps each
Cool down: Trainer's Choice


Sunday, May 22, 2011

CrossFit Workout - Monday 05/23/11

for time

walking lunge - 300 steps
burpee - 50 reps

partition any way you choose......

Warmup:  1500 meter row or run
Cool down:  500 meter row, for time

CrossFit Workout - Saturday -5/21/11

CrossFit Cleveland 5K Plus

10 rounds for time of

500 meter run
10 pullups
15 pushups
20 squats

See all of the results here Crossfit Cleveland 5K Plus Results

Thursday, May 19, 2011

CrossFit Workout - Friday 05/20/11

8 rounds of max effort

30 second rowing sprints

Record average power output per round in watts. 90 seconds jumping rope after each row sprint as active rest.

Warmup: 5 minutes jumping rope with 25 burpees mixed in at your choice of intervals.
Cool down: hold at the bottom of a single-leg squat, tabata style, 8 rounds, alternating legs


Wednesday, May 18, 2011

CrossFit Workout - Thursday 05/19/11

max rounds in 17 minutes

17 wall ball situps
17 hand release pushups
17 superman stretch/floor back extension

Warmup: 1700 meter row or run

Nick's Birthday Hangover Cooldown (Nick turned 28 yesterday, on the 17th!)

for time
28 box jumps
28 ball slams
28 box jumps
28 ball slams


Tuesday, May 17, 2011

CrossFit Workout - Wednesday 05/18/11

You have 15 minutes to find your 3 rep max of

A. back squat
B. front squat
C. overhead squat
D. thruster
E. power clean

After 15 minutes, reduce the weight of your bar by 30% and perform 20 reps of the same lift, for time


Monday, May 16, 2011

Crossfit Workout - Tuesday 05/17/11

Dumbbell Jackie, for time

1000 meter row
50 DB thrusters (25lb men, 15lb women)
30 pullups

Warmup: 10 burpees, 15 pushups, 25 mountain climbers x 3 rounds
Cool down:  CF Cleveland Ab Cool down, 2 rounds x 40 reps each, in honor of the birthday boy and girl.  Chris P. and Steph are both 40 today!


Sunday, May 15, 2011

CrossFit Workout - Monday 05/16/11


150 wall ball shots, for time

Warmup:  1000M row, 50 squats & 50 pushups
Cooldown: 1000M row for time


CrossFit Workout - Saturday -5/14/11

1->10->1 pyramid of

jumping goblet squat
weighted situp


CrossFit Workout - Friday 05/13/11


Wednesday, May 11, 2011

CrossFit Workout - Thursday 05/12/11

Death by burpees, for 20 minutes.

Warmup & cool down: Trainer's choice

Tuesday, May 10, 2011

CrossFit Workout - Wednesday 05/11/11

Deadlifts - show up and see the Workout

Monday, May 9, 2011

CrossFit Workout - Tuesday 05/10/11

5 rounds for time of

500M run
50 squats

Compare time to Tuesday 05/11/2010

Warmup and cool down: Trainer's Choice

Sunday, May 8, 2011

Crossfit Workout - Monday 05/09/11

Compare to Monday 05/10/2010

4 rounds for time of

500 meter row or run
50 pushups

Warmup:  CF warmup x 3
Cool down: Trainer's choice

Crossfit Workout - Saturday -5/07/11


Thursday, May 5, 2011

CrossFit Workout - Friday 05/06/11

Choice of A or B

Workout A:

In 15 minutes, find your 3 rep max of one of the following:
Squat snatch
Power clean and jerk

Workout B:

8 rounds, for form not time
5 skin the cat to L hold on rings
10 ring pushups, halo style
10 horizontal ring row, single ring


Wednesday, May 4, 2011

Crossfit Workout -Thursday 05/05/11

run 500 meters or row 600 meters
kb swing - 12 reps
pullup - 12 reps

run 500 meters or row 600 meters
kb swing - 16 reps
pullup - 12 reps

run 500 meters or row 600 meters
kb swing - 20 reps
pullup - 12 reps

run 500 meters or row 600 meters
kb swing - 24 reps
pullup - 12 reps

Crossfit Warmup x 2 rounds (sub 200m run for pullups)
Cool down: Trainer's choice


Tuesday, May 3, 2011

Crossfit Workout - Wednesday 05/04/11

Hang squat snatch 2-2-2-2-2-2-2-2

Increase weight each set as long as you are able, complete 8 sets with as much weight as you are able to while maintaining perfect form.  Receive the bar in a full depth squat and stand to full lockout for each rep. Rest 1 to 2 minutes between sets, in a continuous plank hold.

Warmup: 15 overhead squats & 25 kb swings, 4 rounds. increase weight on oh squat each set.
Cool down: Trainer's choice


Monday, May 2, 2011

Crossfit Workout - Tuesday 05/03/11

50-40-30-20-10 reps of

plank jack
flutter kick (4-count)
hang squat snatch (pvc)

Warmup: run or row 1500 meters & 100 pushups, partition any way you want
Cool down:  Trainer's choice

*** The May Challenge is to run 31 miles this month, not counting runs in your workouts. Warmup and cool down runs DO count. Post your progress on one of the boards at the gym or here in the WOD Comments.


Sunday, May 1, 2011

CrossFit Workout - Monday 05/02/11

4 minutes - row - max meters
2 minutes - rest
4 minutes - wall ball - max reps
2 minutes - rest
4 minutes - weighted situp - max reps (15lb/10lb)
2 minutes - rest
2 minutes - burpee - max reps


CrossFit Workout - Saturday -4/30/11