Thursday, January 31, 2013

CrossFit Workout - Friday 2/1/13

Friday Choice Day, show up and see the list of what to pick.


Wednesday, January 30, 2013

CrossFit Workout - 1/31/13

Turkish Get-ups 3-3-3-3-3

Increase weight each round to reach your near max, right & left each round.  Add 3 strict presses at the top of the 3rd TGU each round.  Show up to see the additional movement we are pairing with this workout.

Warmup: 250 meter row, 15 pushups & 15 squats x 4 rounds
Cool down: Trainer's choice


Tuesday, January 29, 2013

CrossFit Workout - Wednesday 1/30/13

Sandbag squat cleans & double unders, max rounds in 20 minutes

Show up and see how many reps of each per round.

Warmup and cool down on rowers, fast and furious.


Monday, January 28, 2013

CrossFit Workout - Tuesday 1/29/13

21-15-9 reps for time of

clean & jerk  (95lb-M/65lb-W)

**Jacked version, add 10 pounds and Chest to Bar pullups


Sunday, January 27, 2013

CrossFit Workout - Monday 1/28/13

for time...

1500 meter row
25 burpees with hand release
50 DB 1-arm push press (25-R+25-L)
75 squat
100 1-arm KB swing (50-R+50-L)
125 ball slams

Warmup:  CF Cleveland AB routine, 50 reps each, 1 round
Cool down:  Trainer's choice


CrossFit Workout - Saturday 1/26/13

10 rounds for time of

5 burpee pullup
10 toes to bar
15 goblet squat
1 sand bag carry, down and back with different bag


Thursday, January 24, 2013

CrossFit Workout - Friday 1/25/13

Friday Task List WOD

Show up and see how much work you need to complete performing

box jumps
lat pushups
band good mornings
jumping pullups
wall ball situps

Warmup:  100 reps, jumping jacks, mountain climbers & plank jacks, any combo
Cool down: jumping squats, max reps in 3 minutes.


Wednesday, January 23, 2013

CrossFit Workout - Thursday 1/24/13

5 rounds, not for time.  Rest as needed between sets

DB push press - 5 reps right, 5 reps right
Crossover pushup - 10 reps (5 right, 5 left, alternating)
one arm KB swing - 20 reps right, 20 reps left

You choose the DB weight, go heavy and do all 5 rounds at the same weight.  Same with the KB. Use a slam ball for the crossover pushups.

Warmup:  5 burpees, 10 squats, 15 mountain climbers(4-count)  6 rounds
Cool down:  Max effort row sprint for 30 seconds x 4, record max meters-longest of 4 attempts


Tuesday, January 22, 2013

CrossFit Workout - Wednesday 1-23-13

max round in 20 minutes of

Row (Concept2) - 29 calories
double under - 29 reps

Finish the round you are in when the clock reaches 20:00. Record total number of rounds and the time on the clock when you completed your final round.  If you suck at double unders, you may scale the workout by performing 10 double unders & 100 single unders each round.   If you really suck at double unders, you are able to count valid attempts in addition to successful reps. Your score on the whiteboard will be marked in one of three ways, Rx'd, sucks, or really sucks.  Go for it any way you can, you will get better.  Keep at them.


Monday, January 21, 2013

CrossFit Workout - Tuesday 11/22/13

21-15-9 reps for time of....

summo deadlift high pull
squat clean thruster
power snatch

75lb-Men, 50lb-Women
Jacked  95lb/65lb

Warmup: KB swing, pushup, oh squat(pvc)
Cool down:  Trainer's choice


Sunday, January 20, 2013

CrossFit Workout - Monday 1/21/13

"Deck of Cards"

Show up and see what exercises are matched with which suit.  It's our standard mix, but many of you have not had the pleasure of hitting this WOD.

****Please arrive on the hour or half hour to begin your warmup.  We will start a new deck every 30 minutes, at :15 and :45 past the hour.  You will not join a 'deck' in progress, you must wait for the next group to start. Please arrive at least 15 minutes before the WOD start times listed below to start your warmup.


CrossFit Workout - Saturday 1/19/13


Thursday, January 17, 2013

CrossFit Workout - Friday 1/18/12

Friday Surprise, show up and see what's on the board


Wednesday, January 16, 2013

CrossFit Workout - 1/17/13

Summo Deadlift 5-5-5-5-5-20

Perform 5 sets of 5 reps, summo deadlift.  Wide, squat stance with your hands gripping the bar inside your knees and ankles. Warm up with light sets and start your first work set at approximately 50% of your conventional deadlift 1 rep max.  Increase the weight each set for a total of 5 work sets, reaching a weight approximately 75% of your conventional deadlift 1 rep max.  After your 5th work set, reduce the total weight of your bar by approximately 25% and perform one final set of 20 reps.  These sets are not for time, perform all reps with maintaining perfect form.  Rest as needed between sets.

Share a barbell with someone with a similar max deadlift if possible.

If you are not sure of the amount of weight you should be lifting your coach will assist and guide you.

Warmup: Partition any way. 50 squats & 100 KB swings, start light and increase weight as you get warm.
Cool down:  75 superman/floor back extensions


CrossFit Workout - Wednesday 1/16/13

Max effort row sprint workout - come see the numbers.  Don't miss this.

Warmup:  ab work, lots
Cool down: trainer's choice


Monday, January 14, 2013

CrossFit Workout - Tuesday 1/15/13

for time

150 wall ball shots
300 double unders

Partition any way you choose.  Jacked version, 11.5' target or men, 10 foot target for women plus you can not count any double unders that are in a set of less than 10 unbroken reps.  If you begin the "Jacked' version, there is no turning back.  You stay with it until you are finished, even if it takes 2 hours.

Warmup:  yes, the same one again.
Cool down:  TBA


Sunday, January 13, 2013

CrossFit Workout - Monday 1-14-13

12 rounds for time of...

3 - dead hang pullup
6 - toes to bar
9 - pushup
12 - squat


CrossFit Workout - Saturday 1/12/13

6 rounds for time of...

15 DB squat clean thruster
30 jumping pullup


Thursday, January 10, 2013

CrossFit Workout - Friday 1/11/13

Triplet Ladder

1x - Summo deadlift high pull  95lb-M/65lb-W
2x - crossover pushup
3x - jumping ball slam

Show up and see how many reps and/or for how long.


Wednesday, January 9, 2013

CrossFit Workout - Thursday 01/10/13

In 12 minutes, find your Thruster 3 rep max, from the floor
then reduce weight by approximately 25% and perform 5 sets of 3 reps of thrusters at that reduced weight.  Rest 2-3 minutes between sets.  This entire workout should take between 25 & 30 minutes, no longer.

Warmup: Row 200 meters, 10 pushups & 10 squats, 5 rounds
Cool down: Bar hang, 3 minutes total.  Record # of attempts needed



Tuesday, January 8, 2013

CrossFit Workout - Wednesday 1/09/13

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


Charlie and his 'Angels'. Today marked the 1st workout of the second year of CrossFit for Gail and Charlie. Happy Anniversary kids!

Monday, January 7, 2013

CrossFit Workout - Tuesday 01/08/13

7 round for time of....

6 reps - sumo deadlift
5 reps - hang power clean
4 reps - wall walks

Rx'd weight - men 115lbs, women 85lbs.  Jacked= 135lbs/95lbs.

Warmup: 1000 meter row, 75 squats & 50 pushups, any combination

*** Staci is starting CrossFit Kids classes later this month at our original Lakewood facility, here are some details, CrossFit Kids Cleveland in Lakewood


Sunday, January 6, 2013

CrossFit Workout - Monday 01/07/13

Max Rep Monday

Max reps in 5 minutes of each movement, with no rest between rounds longer than needed to record your score.

double under

All reps must be completed with perfect form and full range of motion or they will not count.  Be prepared to be called on on bad reps on every movement.

Warmup:  1500 meter row & 100 mountain climbers (2 count)
Cool down:  row sprint, max meters in 30 seconds, best of 3 attempts


Saturday, January 5, 2013

CrossFit Workout - Saturday 01/05/13

Fran Pyramid


Thursday, January 3, 2013

CrossFit Workout - Friday 01/04/13

Don't ask, don't tell.

Show up and see what the workout is, and don't tell anyone before they start. You'll find out about a minute before the 3-2-1-GO.


Wednesday, January 2, 2013

CrossFit Workout - Thursday 01/03/13

Overhead Squat 2-2-2-2-2-2-2... find your 2 rep max, starting with an empty bar

Perform max rep pullups after each of your first 5 sets of OH squats.

Warmup: 15 reps of pushups, squats, situps & ball slams, 4 rounds
Cool down:  Max effort row sprints, max meters in 30 seconds, 4 attempts


Tuesday, January 1, 2013

CrossFit Workout - Wednesday 01/02/13

From the main site for 1/1/13

5 rounds for time of...

10 reps - toes to bar
10 reps - power snatch (75lb/55lb)
10 reps - wall ball shot (20lb/14lb)