CrossFit Workout - Monday 07/1/13

Partner workout:

4 rounds for time

500M row or 500M run

50 pushups

One partner starts on a rower/run and one does the pushups, alternating until your team is finished.  Only one rower per team.  If you don't have a partner available, do this all by yourself. 

Warmup:  CF Cleveland AB Routine, 30 reps each x 3 rounds

Cool down:  Trainer's choice

CrossFit Workout - Saturday 6/29/13

RESULTS:

CrossFit Workout - Friday 6/28/13

Friday Task List WOD

Ab wheel rollouts
seated box jumps
burpee broad jumps
toes to rings

Show up and see how many of each!

RESULTS:

CrossFit Workout - Thursday 6/27/13

6 rounds, not for time

5 deadlift 225lb-M/155lb-W
10 wall walks

Scale weight NOT TO EXCEED 60% or your 1 rep max. Partner/pair up on a barbell if practical. Maintain perfect form on all reps, rest as needed between rounds.  Warmup with 2-3 sets of deadlifts at lighter weights. If you do not know your 1 rep max, the trainer on duty will help you choose the proper weight.

Warmup: 1500 meter row & 50 pushups, partition any way.
Cool down:  Trainer's choice

RESULTS:

CrossFit Workout - Wednesday 06/26/13

for time...

jumping ball slam - 75 reps then 4 rounds of
25 mountain climber (4-count)
25 - jacknife situp
25 - squat pull down

RESULTS:

CrossFit Workout - Tuesday 6/24/13

power snatch & oh squat ladder 1-2-3-4-5-6

1st trip up the ladder, 75lb-M/45lb-W
2 trip up the ladder, add 10lb-M, 5lb-W
3 trip up the ladder, add 10lb-M, 5lb-W

time cap 12 minutes.  Continue with the same weight bar if you are unable to complete the oh squat reps with the additional weight.  Scale beginning weight down as needed to maintain proper form and depth of overhead squats.

Warmup: shoulder rollouts, oh squat w/pvc increasing to an empty bar & burpees

RESULTS:

CrossFit Workout - Monday 6/24/13

Monday Surprise, show up and see your choices.

RESULTS:

CrossFit Workout - Saturday 6/22/13

RESULTS:

CrossFit Workout - Friday 6/21/13

for time

40 box jumps then 4 rounds of
40 - double under
40 - situps
40 - plank jacks (bottom hold)

40 minute time limit.

Yes, you guessed it - someone is turning 40 this weekend. Cheers!

RESULTS:

CrossFit Workout - Thursday 6/20/13

Find your max height box jump

then, for time....

75 meter broad jump
250 meter walking lunge

Warmup:  CrossFit Warmup, 10 reps each x 3 rounds
Cool down:  Trainer's Choice

RESULTS:

CrossFit Workout - Wednesday 6/19/13

For time

11 barbell squat clean triple thrusters (95/65)
800 meter run
33 burpees

7 barbell squat clean triple thrusters (95/65)

400 meter run

22 burpees

4 barbell squat clean triple thrusters (95/65)

200 meter run

11 burpees

RESULTS:

CrossFit Workout - Tuesday 6/18/13

From the CrossFit.com main site from 6/9/13

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds (45lb-Women)

Post time to comments.

Warmup: 100 KB swings, 75 pushups, 50 burpees, 1000 meter run, any combo
Cool down:  Trainer's choice

RESULTS:

CrossFit Workout - Monday 6/17/13

4 rounds for time of

500 meter run
18 - push press  95lb/65lb
12 - sand bag cleans

Compare to 10/17/2012

CrossFit Workout - Saturday 6/15/13

"Gallant"

RESULTS:

CrossFit Workout - Friday 6/14/13

Friday Fun Day

Show up and see what's on the "Task List" for the day.  Yes, the new monkey bars will be in play, along with a few other interesting movements.

RESULTS:

CrossFit Workout - Thursday 6/13/13

3 part workout today, following a long warmup

KB press 5-5-5-5-5 R&L
bench press - max reps in 30 seconds x 5 sets
3000 meter row for time

RESULTS:

CrossFit Workout - Wednesday 6/12/13

10-->1 down ladder of

deadlift - 115lb-M/75lb-W
power clean - 115lb-M/75lb-W
burpee over bar

** Jacked version, 135lb-M/85lb-W

Time cap - 15 minutes

RESULTS:

CrossFit Workout - Tuesday 6/11/13

5 rounds for time of

30 hollow rock
30 wall ball shot

RESULTS:

CrossFit Workout - Monday 6/10/13

21-15-9-7 reps of...

snatch
pullup

Happy Birthday to John McCaffrey, he's 52 today! John has been CrossFitting with us along with his son Mike since our early days in 2008. Two of his favorite movements make up the wod today.  The cool down will be a choice between his two least favorites.

RESULTS:

CrossFit Workout - Saturday 6/8/13

RESULTS:

Frank's Birthday Workout

6 rounds for time of

6 squat clean triple thruster
Detroit Skip (skip to Detroit Rd. and run back) Sandbag optional

CrossFit Workout - Friday 6/7/13

Like Thursday, only different.  Think sandbag. Then think squat.

RESULTS:

CrossFit Workout - Thursday 6/6/13

Partner version of Wednesday's CF Main Site WOD

Complete as many rounds as possible in 20 minutes of:
Row 250 meters
25 Push-ups

One partner rows as one partner performs pushups, then switch, rest while waiting for your partner to finish. If you don't have a partner, take it on yourself with no rest.  Record total number of rounds completed per partner.

Warmup: 50 mountain climber, 10 burpees & a 200M run, x 3 rounds
Cool down:  Trainer's choice

Don't forget about our Super Sweet Friday Night Workout & BBQ, see details at the gym or on our Facebook Fan Page

RESULTS:

CrossFit Workout - Wednesday 6/5/13

Wednesday Grab Bag, show up and see what's on the board.

RESULTS:

CrossFit Workout - Tuesday 6/4/13

4 rounds for time of....

400 meter run
21 kb swing  55lb-M/40lb-W
12 burpee

RESULTS:

CrossFit Workout - Monday 6/3/13

AMRAP in 20 minutes of

3 pullups
6 pushups
9 squats
12 situps

Warmup: 50 jumping jacks, 10 burpees, 200 meter run x 5 rounds
Cool down:  Trainer's choice

RESULTS:

CrossFit Workout - Saturday 6/1/13

RESULTS:

CrossFit Workout - Saturday 6/1/13

RESULTS: