Crossfit Cleveland - RAW Fitness Workout of the Day (WOD)

Tuesday 12/22/2009

noreply@blogger.com (Paul Z) — Mon, 21 Dec 2009 22:46:00 +0000

5 minutes jump rope

5 minutes situps

3 minutes jump rope

3 minutes wallballs

1 minute jump rope

1 minute pushups

Continuous-running clock. Max efforts on every exercise. (Don't worry Beth it can be modified)

Monday 12/21/2009

noreply@blogger.com (Paul Z) — Mon, 21 Dec 2009 00:09:00 +0000

10-9-8-7-6-5-4-3-2-1 reps:

SDHP 95lbs

Push press 95lbs

K2E's

CrossFit Workout - Friday 12/18/09

noreply@blogger.com (Bill Russell - Crossfit Cleveland) — Fri, 18 Dec 2009 03:27:00 +0000

80-60-40-20 situps
10-20-30-40 summo deadlift high pulls

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Crossfit Workout - Thursday 12/17/09

noreply@blogger.com (Bill Russell - Crossfit Cleveland) — Thu, 17 Dec 2009 04:01:00 +0000

8 rounds for time

10 pushup
15 DB push press - 30lb
20 jumping pullup

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CrossFit Workout - Wednesday 12/16/09

noreply@blogger.com (Bill Russell - Crossfit Cleveland) — Wed, 16 Dec 2009 03:02:00 +0000

Back Squats

12-11-10-9-8-7-6-5-20 reps @50-60% of your 1 rep max

rest 1 1/2 to 2 minutes between sets. There is no time component to this workout, maintain perfect form on all lifts and scale weight down if necessary.

Cool down, 50 ball slams and 50 situps, for time. Partition any way you want.

CrossFit Workout - Tuesday 12/15/09

noreply@blogger.com (Bill Russell - Crossfit Cleveland) — Tue, 15 Dec 2009 03:39:00 +0000

5 rounds for time

500M row or run
15 box jumps
15 kb swings

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Crossfit Workout - Monday 12/14/09

noreply@blogger.com (Bill Russell - Crossfit Cleveland) — Mon, 14 Dec 2009 02:46:00 +0000

1 --> 11 --> 1 pyramid of

30lb dumbbell squat clean thrusters
hanging knees to elbows (KTEs)

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Friday 12/11/2009

noreply@blogger.com (Paul Z) — Fri, 11 Dec 2009 00:07:00 +0000

Row 1000m

50 wallballs

25 box jumps

Row 750m

40 wallbals

20 box jumps

Row 500m

30 wallballs

15 box jumps

Thursday 12/10/2009

noreply@blogger.com (Paul Z) — Wed, 09 Dec 2009 23:16:00 +0000

100 Pullups

100 Pushups

100 Sit-ups

100 Squats

Post time on whiteboard

Wednesday 12/09/2009

noreply@blogger.com (Paul Z) — Wed, 09 Dec 2009 00:13:00 +0000

Split jerks/sit-ups:

10/20

9/19

8/18

7/17

6/16

5/15

4/14

3/13

2/12

1/11

Tuesday 12/8/09

noreply@blogger.com (Paul Z) — Tue, 08 Dec 2009 09:15:00 +0000

Total rounds in 20 minutes:

5 thrusters

7 hang cleans

10 sdhp

Load bar w/appropriate weight and use for all three exercises

Monday 12/07/2009

noreply@blogger.com (Paul Z) — Sun, 06 Dec 2009 23:16:00 +0000

Row 800m
21 deadlifts w/bodyweight
21 pullups
Row 700m
18 deadlifts w/bodyweight
18 pullups
Row 600m
15 deadlifts w/bodyweight
15 pullups

Crossfit Workout - Friday 12/04/09

noreply@blogger.com (Bill Russell - Crossfit Cleveland) — Fri, 04 Dec 2009 04:57:00 +0000

5 rounds, for time

350M row
15 kb swings
9 pullups

Crossfit Workout - Thursday 12/03/09

noreply@blogger.com (Bill Russell - Crossfit Cleveland) — Thu, 03 Dec 2009 02:49:00 +0000

"Karen"

150 wall ball shots, for time

rest 3 minutes followed by

100 KTEs for time.

Post times to Comments and on the Scores board at the gym

Crossfit Cleveland WOD - Wednesday 12/02/09

noreply@blogger.com (Bill Russell - Crossfit Cleveland) — Wed, 02 Dec 2009 03:00:00 +0000

Deadlift 5-5-3-3-1-1-1-15

increase weight each set to reach your 1 rep max, resting 2-3 minutes after each set
reduce weight by 30-35% and finish with one set of 15 reps

Crossfit WOD - Workout of the Day 12/01/09

noreply@blogger.com (Bill Russell - Crossfit Cleveland) — Tue, 01 Dec 2009 01:27:00 +0000

1500M row

100 squats
100 situps

50 pushups
50 box jumps

25 pullups
25 KTEs

Complete the row first then move on to the 100 reps of squats and situps in any combination of sets/reps then the 50 reps of pushups and box jumps in any combination of sets/reps then finishing with the 25 pullups and KTEs any way you choose. Post time to Comments.

Crossfit WOD - Workout of the Day 11/30/09

noreply@blogger.com (Bill Russell - Crossfit Cleveland) — Mon, 30 Nov 2009 02:28:00 +0000

30-25-20-15-10-5 reps of

Summo deadlift high pull - 75lb
burpee

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Friday 11/27/2009

noreply@blogger.com (Paul Z) — Thu, 26 Nov 2009 23:36:00 +0000

Total rounds in 20 minutes:

7 deadlifts
15 pushups
20 situps

Wednesday 11/25/2009

noreply@blogger.com (Paul Z) — Wed, 25 Nov 2009 00:43:00 +0000

Clean & Jerk, 50 reps

Tuesday 11/24/2009

noreply@blogger.com (Paul Z) — Tue, 24 Nov 2009 01:43:00 +0000

Row/run 500m
50 box jumps
50 pushups
50 K2E
50 jumping pullups
50 ring dips
50 db lunge
Row/run 500m

Monday 11/23/2009

noreply@blogger.com (Paul Z) — Sun, 22 Nov 2009 22:12:00 +0000

21-18-15-12-9-6-3 reps:

Lunges
Thrusters
Pullups
Sit-ups

Crossfit Workout - Friday 11/20/09

noreply@blogger.com (Bill Russell - Crossfit Cleveland) — Fri, 20 Nov 2009 02:52:00 +0000

21-18-15-12-9-6-3-1 reps:

SDHP
*Med ball sit-ups

* holding a med ball in front of you, sit-up, then toss the ball high against the wall; catch and repeat. a.k.a. wall ball situps

Compare to 07/10/09

Crossfit Workout - Thursday 11/19/09

noreply@blogger.com (Bill Russell - Crossfit Cleveland) — Thu, 19 Nov 2009 02:26:00 +0000

"Sissy"

7 rounds - for time

115lb split jerk - 7 reps
burpee - 7 reps
pullup - 7 reps

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Crossfit Workout - Wednesday 11/18/09

noreply@blogger.com (Bill Russell - Crossfit Cleveland) — Wed, 18 Nov 2009 03:30:00 +0000

For time
Heavy deadlifts 7-6-5-4-3-2-1 reps
20" box jumps 18-20-22-24-26-28-30 reps

Deadlift weight should be 75%-80% of your 1 rep max. Go as heavy as you can while maintaining perfect form on all lifts. Perform 7 deadlifts followed by 18 box jumps, then 6 deadlifts followed by 20 box jumps, alternating exercises for 7 rounds total, decreasing the deadlift rep count by one each round and increasing the box jump rep count by 2 each round, until you finish with a single deadift and 30 box jumps.

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CrossFit Workout - Tuesday 11/17/09

noreply@blogger.com (Bill Russell - Crossfit Cleveland) — Tue, 17 Nov 2009 03:00:00 +0000

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
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