** Today we welcome any members of other CrossFit gyms as well as past members of CrossFit Cleveland to drop in for today's workout for free. Come tackle Fran with our morning crew. Hopefully some of our usual evening crew will drag themselves in to join the party.
If you are planning a drop-in, I would appreciate an email or FB message so I can plan on a larger than usual crowd. You can find us on Facebook on our CrossFit Cleveland Fan Page
Warmup: find your max height box jump
Cool Down: Trainer's choice
** this is a workout from our Executive Fitness Starter Program. It might look harmless but it packs a pretty good punch if you hit it hard and fast. The over/under is 15 minutes flat. I bet only two or three of you can beat that time. Show me I'm wrong, get some!
A. Find your 1 rep max front squat in no more than 20 minutes
Begin with an empty bar and perform sets of 5 reps at 45lbs, 65lbs and 85 lbs for men and 15lbs, 25lbs. and 45lbs. Switch to 1 rep sets and increase weight each set until you reach your 1 rep max weight. Rest 1-2 minutes between heavier sets. Use a squat rack, and partner up on a bar if possible.
B. Find your 5 rep max shoulder press in no more than 15 minutes
Begin with an empty bar and perform sets of 5 reps, adding weight each set until you reach your 5 rep max weight. Rest 1-2 minutes between heavier sets. Use a squat rack, and partner up on a bar if possible.
Rest 2-3 minutes then
C. Using the weight of your 5 rep max shoulder press, perform 2 minutes of max reps of push press or jerks, from the floor. You can rest holding the barbell in the rack position or on the floor, but not in your squat rack.
Record 1RM front squat, 5RM shoulder press and the number of push press or jerk reps performed in 2 minutes.
Warmup: 1000 meter row & 1000 meter run (no partitioning)
Cool down: 750 meter row & 750 meter run, for time
Taking no more than 20 minutes (including warmup lifts), find your...
A. 1 rep max squat snatch
B. 5 rep max bench press
C. 1 rep max power clean
D. 3 rep max deadlift
E. 3 rep max overhead squat
F. 3 rep max front squat
Regardless of which lift you choose, begin with several sets of 5 rep warmup sets with light loads before working into your heavy sets. Share/partner up on equipment if you are working with someone with comparable maxes.
Warmup: 125 meter row sprints, 4 rounds, increasing effort each round, rest as needed
cool down: 125 meter row sprints, 3 rounds max effort, record fastest time
Warmup: 3 rounds of 5 wall walks, 10 burpees, 15 squats then one 1000 meter run
Cool Down: Trainer's choice
*** We have N.M.S.R t-shirts coming soon, click below to pre-order yours to make sure you get the size you want. No payment is necessary to order online, you can pay when you pick up the shirt. Order N.M.S.R. T-Shirt
Meaning there's not a chance I'm telling you what tomorrow's WOD is because so many of you skipped today when you saw how sucky it was going to be. Hats off to all of you who showed up today for the "100 thrusters, for time" wod.
I'll give you a little hint though, you'll see a list of stuff on the board that you have to do with no concern about how long it will take. You'll have plenty of neurological adaptation, mainly taxing your vestibular system. Don't waste you time on Google, just know you'll be upside down a lot.