Crossfit Workout of the Day

CrossFit Workout - Tuesday 2/21/12

2012-02-20T17:43:00.000-08:00

21-15-9 reps of

115lb power clean
115lb thruster

Warmup: 1500 meter row, 75 squats, 75 pushups - any order/combination
Cool Down: Trainer's choice

CrossFit Workout - Monday 02/20/12

2012-02-19T17:13:00.001-08:00

Monday's WOD - Task List Workout - show up and see what's on the Board.

The CrossFit Games Open competition begins this week, with the official workout announced by CrossFIt HQ on Wednesdays. We will make the Open Workout our member WOD on Thursdays for the next five weeks. If you are registered on the CrossFit Games website to compete in the Open, you will be able to have your performance validated on Saturdays beginning at noon. If you are unable to perform your workout on a Saturday, please let Bill know and we will schedule a time on Thursday.

If you are not registered for the Open competition, you still have an opportunity to perform the workout on Thursdays each week.

RESULTS:

CrossFit Workout - Saturday 02/18/12

2012-02-18T10:18:00.000-08:00

RESULTS:

CrossFIt Workout - Friday 02/17/12

2012-02-16T18:47:00.000-08:00

Two WODs today,

#1
750 meter row for time, rest 2 minutes
500 meter row for time, rest 2 minutes
250 meter row for time

#2
Annie, 50-40-30-20-10 reps of
double unders
situps

Warmup: 1000 meter row
Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Thursday 02/16/11

2012-02-15T17:06:00.000-08:00

Find your 3 rep max of either

front squat
overhead squat

Warmup: CrossFit Warmup x 3 rounds, 10 reps each
Cool down: 2 minute total handstand hold against wall

RESULTS:

CrossFit Workout - Wednesday 02/15/12

2012-02-14T17:51:00.000-08:00

Rowing Helen+

4 rounds for time of

500 meter row
21 kb swing (55/36)
12 pullup

You can sub 500 meter runs for the rows if you want, still 4 rounds.

RESULTS:

CrossFit Workout - Tuesday 2/14/12

2012-02-13T17:02:00.000-08:00

"Grace"

135lb clean and jerk - 30 reps for time

95lb-Women. Scale weight as needed. One scaling option, perform with Rx'd weight with a 6 minute time cap, record total reps. Use this as a benchmark for future workouts.

Games competitors, up the weight to 155M/105W. You should be prepared for this weight in the Open.

RESULTS:

CrossFit Workout - Monday 02/13/12

2012-02-12T17:38:00.000-08:00

The CrossFit Games Open competition begins next week. If you are planning on competing, this is a good time for you to take a rest week. Work on your weaknesses and lay off the metcons to give yourself time to rest up for an intense stretch of competition Wods.

Monday's WOD - for time...

1000 meter row
100 goblet squats (36lb-M/25lb-W)
750 meter row
75 v-situps
500 meter row
50 hand release pushups
250 meter row
25 chest to bar pullups
25 burpees

Warmup: 250 mountain climbers (2-count)
Cool down: 3 minute wall sit/iron chair

RESULTS:

CrossFit Workout - Saturday 02/11/12

2012-02-11T08:35:00.000-08:00

RESULTS:

CrossFit Workout - Friday 02/10/12

2012-02-09T18:41:00.000-08:00

5 rounds for time of

10 burpees
30 wall ball shots

Warmup: 10 box jumps & 15 KB swings, 5 rounds
Cool down: plank hold - 3 minutes total

RESULTS:

CrossFit Workout - Thursday 02/09/11

2012-02-08T19:01:00.000-08:00

Deadlift 5x10

perform 5 sets of 10 reps at 75% of your 1 rep max. Warm up using sets of 5 reps up to your workout weight. Perform all reps while maintaining perfect lifting form. Use full range of motion and rest weight completely on the floor between reps, no bouncing plates. There is no time component to this workout.

Rest at least 2-3 minutes between sets of 10, with little rest between warm-up sets. If it takes you longer than 60 seconds to complete your 10 reps, you should reduce the weight slightly in order to finish in about 1 minute.

Warmup: 15 kb swings, 10 squats & 5 burpees, 5 rounds
Cool down: max bar hang x 3, records total time of all 3 attempts. Rest between attempts

RESULTS:

CrossFit Workout - Wednesday 02/08/12

2012-02-07T18:26:00.000-08:00

max rounds in 20 minutes of

250 meter row
15 ring dips

Warmup: 50 mountain climbers, 25 squats x 3 rounds

RESULTS:

CrossFit Workout - Tuesday 2/7/12

2012-02-06T16:34:00.000-08:00

Clean & Jerk 1-1-1-1-1-1-1

Dr. Darrell White posted a great explanation on the main CrossFit website last week when this workout was the main page's WOD. Check it out here, post#3 by Bingo, Clean & Jerk 1-1-1-1-1-1-1

RESULTS:

CrossFit Workout - Monday 02/06/12

2012-02-05T18:43:00.000-08:00

5 rounds of

pushup - max reps in one minute
squat - max reps in one minute
row - max calories in one minute
rest - one minute

Record total number per round - pushup reps + squat reps + row cals = score

warmup: 8 pullups, 12 KTEs, 16 squats, 20 jumping jacks, 4 rounds
Cool down: Groundhog Day

RESULTS:

Crossfit Workout - Saturday 02/04/12

2012-02-05T18:36:00.000-08:00

RESULTS:

CrossFit Workout - Friday 02/03/12

2012-02-02T17:00:00.000-08:00

Friday Make-up/Repeat Day

Show up and see your choices.

RESULTS:

CrossFit Workout - Thursday 02/02/11

2012-02-01T18:29:00.000-08:00

Happy Ground Hog Day!

for time....

40 ball slam

50 goblet squat

60 v-situp

70 burpeee

1000 meter run

Ladies use 25lb KB or DB for goblet squats, men use 36lb KB or 35lb DB. In case of really bad weather, switch 1000 meter run to 100 mountain climbers(4-count). 1000 meter run route is two 500 meter laps around Spring Garden.

Warmup & Cool down, Trainer's choice

RESULTS:

CrossFit Workout - Wednesday 02/01/12

2012-01-31T18:22:00.000-08:00

5 rounds for time of...

row or run 500 meters
KB swing - 30 reps (55lb-M, 36lb-W)

RESULTS:

CrossFit Workout - Tuesday 01/31/12

2012-01-30T17:15:00.000-08:00

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds (95lb-W)
Ring dips

Warmup: CF Cleveland Ab routine, 30 reps each, 3 rounds

RESULTS:

CrossFit Workout - Monday 01/30/12

2012-01-29T17:33:00.000-08:00

Strength workout

shoulder press 3-3-3-3-3, from the floor
start with a light bar (65lb-M 45lb-W) add weight each set to reach your 3 rep max

then....

Mini-Cindy - max rounds in 12 minutes

3 pullups
6 pushups
9 squats

Warmup: 75 non-CF burpees (no pushup)
Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Saturday 01/28/12

2012-01-28T10:45:00.001-08:00

RESULTS:

Crossfit Workout - Friday 01/27/12

2012-01-26T16:38:00.001-08:00

"Deck of Cards"

RESULTS:

CrossFit Workout - Thursday 01/26/12

2012-01-25T17:39:00.000-08:00

Find your 3 rep max of one of the following, your choice.

A. front squat
B. back squat
C. overhead squat
D. deadlift

Warmup: Row 1500 meters & 30 box jumps, partition any way you choose. Then begin with an empty or very light bar for your first two sets of your lift. Increase weight and rest between each set as needed. You should complete this workout in 20 minutes +/-. If you reach your max much earlier, reduce weight by 15-20% and perform a few work sets at that new weight.

Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Wednesday 01/25/12

2012-01-24T17:41:00.000-08:00

Rowing sprints - max effort - 10 rounds

Show up and see the routine, it's a new one for us. Be prepared to meet Pukie, this one is going peg the suck meter.

RESULTS:

CrossFit Workout - Tuesday 01/24/12

2012-01-23T17:38:00.000-08:00

7 rounds for time of

7 reps - 225lb deadlift
7 reps - L-pullup

RESULTS:

CrossFit Workout - Monday 01/23/12

2012-01-22T17:18:00.000-08:00

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row
is "calories".

RESULTS:

CrossFit Workout - Saturday 01/21/12

2012-01-22T13:04:00.000-08:00

RESULTS:

CrossFit Workout - Friday 01/20/12

2012-01-19T17:35:00.001-08:00

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

RESULTS:

CrossFit Workout - Thursday 01/19/12

2012-01-18T16:13:00.000-08:00

Deadlift 1-1-1-1-1-1-1

Find your 1 rep max deadlift. Rest as needed between sets.

* If this is your first time performing a max weight deadlift, perform 5 sets of 5 reps, 5-5-5-5-5, searching for your 5 rep max instead of your 1 rep max.

Warmup: 1500 meter row and 3 sets of 10 reps each of situps and back extensions
Cool down: Reduce max deadlift weight (1 rep or 5 rep) by 30-35% and perform 15 reps, maintain perfect form for all reps.

RESULTS:

CrossFit Workout - Wednesday 01/18/12

2012-01-17T16:37:00.000-08:00

2 minutes max reps, 1 minute rest
box jump
wall ball shot
row (cals)
pushup
kb swing

jumping squat

Warmup: 1000 meter row and 50 squats
Cool down: max rep ball slams in 4 minutes, 5 burpees follow every 20 slams

RESULTS:

CrossFit Workout - Tuesday - 01/17/12

2012-01-16T18:51:00.000-08:00

8 rounds for time of
135lb clean and jerk - 5 reps
air squat - 12 reps

Take a sixty second rest after 4 rounds

Any ground to overhead lift will do. 95lb for women.

Warmup: CrossFit warmup x 3 rounds
Cool down: Trainer's choice

RESULTS:

CrossFIt Workout - Monday 01/16/12

2012-01-14T10:44:00.000-08:00

2 minutes max reps, 2 minutes rest

pullups
pushups
situps
row (cals)
squats

Warmup: The complete workout routine at a warmup pace
Cool down: max rep ball slams in 4 minutes, 5 burpees follow every 20 slams

RESULTS:

CrossFit Workout - Saturday 01/14/12

2012-01-14T10:42:00.000-08:00

RESULTS:

CrossFit Workout - Friday 01/13/12

2012-01-12T18:10:00.000-08:00

6 rounds
jump rope - 2 minutes
185lb deadlift - 12 reps
L-hang - 1 minute

There is no time component for completing this workout. Jump rope for 2 minutes of elapsed clock time, practice double unders if you are able. L-hang is 1 minute of total hold time per round, not elapsed time. Take as many attempts as needed to complete a total of 60 seconds holding either an L or tuck position while hanging from a pullup bar.

** if the 185lb Deadlift seems light for you, try our new Fat Gripz and tell me how they feel!

RESULTS:

CrossFit Workout - Thursday 01/12/12

2012-01-11T18:41:00.000-08:00

Find your 5 rep max Thruster 5-5-5-5-5....
off the rack or the floor, you decide before you start the workout and stick with it.

Warmup: 25 squats, 25 pushups, 500 meter row, 25 squats, 25 pushups
Cool down: Trainer's choice

Alternate Workout - Row or run 5000 meters for time
(leave at least three rowers available for warmups)

RESULTS:

CrossFit Workout - Wednesday 01/11/12

2012-01-10T19:12:00.000-08:00

WOD 1 - For time

100 ball slams followed by 5 rounds of...

Box jump - 10 reps

kb swing - 15 reps

v-situp - 20 reps

WOD 2

750 meter row - for time

rest 3 minutes

500 meter row - for time

rest 2 minutes

250 meter row - for time

Rest 2 minutes

125 meter row - for time

Warmup: 500 meter row, 50 squats

Cool down: Trainer's choice

RESULTS:

7:30PM Beginner Fitness Workout

CrossFit Workout - Tuesday - 01/10/12

2012-01-09T18:21:00.000-08:00

Death by DB hang squat clean thruster

Start with 10 reps in the first minute, then 1 rep during the second minute, 2 reps during the third minute, 3 reps during the 4th minute, and so on until you fail to perform the required number of reps during the minute

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

RESULTS:

CrossFit Workout - Monday 01/09/12

2012-01-08T17:23:00.000-08:00

Birthday WOD for Rick S. - guess how old he is today?

for time
40 burpees
40 pullups
40 burpees
40 pullups
40 burpees

Warmup: jumping jacks, pushups, situp, squat - 10 reps each x 4 rounds
Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Saturday 1/7/12

2012-01-08T17:14:00.001-08:00

RESULTS:

CrossFit Workout - Friday 01/06/12

2012-01-05T18:20:00.000-08:00

Friday Task List

Handstand pushup - 5 x 5 reps
KB power clean - 5 x 5 reps (R&L)
GHD hip & back extension - 5 x 10 reps
KB swing - 5 x 15 reps
L-hang - 5 x 30 seconds
Jump rope - 5 x 100 skips

RESULTS:

CrossFit Workout - Thursday 01/05/12

2012-01-04T18:12:00.000-08:00

Shoulder press 5-5-5-5
Push press 5-5-5-5...

warmup with several sets of 5 reps on an empty bar, add weight until you reach your 5 rep max shoulder press, then continue to find your 5 rep max push press beginning with the weight you failed to get 5 reps with the shoulder press. Rest as needed between sets.

Cool down: push press - max reps in 60 seconds, using your 5 rep max shoulder press weight

RESULTS:

CrossFit Workout - Wednesday 01/04/12

2012-01-03T18:30:00.000-08:00

Max effort row sprints, for time

125 meter
250 meter
375 meter
500 meter
25 burpees & 50 4-count mountain climbers
375 meter
250 meter
125 meter

Rest between sprints as needed. Record times for each row sprint.

Warmup 25 burpees and 50 4-count mountain climbers, any combination
Cool down: repeat row sprint of choice, for time

RESULTS:

CrossFit Workout - Tuesday - 01/03/12

2012-01-02T18:05:00.000-08:00

Fran, 21-15-9 reps of

thruster - 95lb-M / 65lb-W
pullup

Warmup: 5 reps db thruster & 15 reps kb swing x 5 rounds
Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Monday 01/02/12

2012-01-01T18:09:00.000-08:00

5 round for time of

400 meter row or run
40 pushups

Warmup: CF warmup x 3 rounds, 10 reps each
Cool down: wall sit/iron chair - 3 minutes total hold

**Normal hours today starting at 5:00am.

RESULTS:

CrossFit Workout - Saturday 12/31/11

2012-01-01T18:00:00.003-08:00

5 rounds for time of

double burpee pullup - 10 reps
burpee - 10 reps

Happy New Year to everyone. We'll see you again on Monday starting at 5:00am. Normal hours on January 2nd!

RESULTS:

CrossFit Workout - Friday 12/30/11

2011-12-29T17:43:00.000-08:00

2100 meters - Concept2 rower
70 reps - box jumps
35 reps - lower from inverted hang on the rings

Perform in any split of reps/Cals and sets. Suggested is 7 rounds of 300M, 10 and 5.

Warmup: jumping jacks, horizontal ring rows & squats, 15 reps x 4 rounds
Cool down: Trainer's choice

CrossFit Workout - Thursday 12/29/11

2011-12-28T17:26:00.000-08:00

Take as much time as you need to find your 3 rep max overhead squat while maintaining perfect/strict form for all reps. Take the bar from the floor to begin each set.

Begin with light bar and increase weight each set until you reach your max weight. You may only increase weight when you can perform all 3 reps to a depth at least slightly below parallel while keeping your heels firmly on the floor and your knees in a direct vertical line above your ankles. Your trainer will give you the "go" / "no go" on increasing the weight for your next set.

If you are unable to perform overhead squats properly with a weighted bar, scale back to a pvc pipe and perform 10 sets of 10 reps alternating with 10 sets of 10 reps of hand release pushups.

Warmup: 75 jumping jacks, 75 squats & 75 situps, any combination
Cool down: 2 minutes of farmer's carry/hold in place - using heavy DBs, KBs or bumper plates

CrossFit Workout - Wednesday 12/28/11

2011-12-27T16:46:00.000-08:00

max rounds in 20 minutes of...

SDHP - 20 reps - 55lbKB-M/36lb KB-W
pushup - 15 rep (hand release)
toes to bar - 10 reps (scale to KTEs)

Warmup: 1500 meter row & 60 squats
Cool down: 500M & 250M rows for time

RESULTS:

CrossFit Workout - Tuesday - 12/27/11

2011-12-26T18:18:00.000-08:00

For time.....

row - 800 meters
situp - 80 reps
squat - 80 reps

row - 600 meters

situp - 60 reps

squat - 60 reps

row - 400 meters

situp - 40 reps

squat - 40 reps

row - 200 meters

situp - 20 reps

squat - 20 reps

Warmup: jumping jacks(4-C), pushups & KB SDHP - 15 reps x 4 rounds

Cool down: 3 min max reps - choice (on board from Saturday)

RESULTS:

CrossFit Workout - Saturday 12/24/11

2011-12-24T10:06:00.000-08:00

Merry Christmas! We'll see everyone back on Tuesday 12/27/11 starting at 5:00am. We are closed all day Monday. Take a rest day-you've earned it.

RESULTS:

CrossFit Workout - Friday 12/23/11

2011-12-22T16:43:00.000-08:00

50-40-30-20-10 reps - KB swing 55lb-M/36lb-W
20-20-20-20-20 cals - Concept2 rower

Compare to 12/9/2010

RESULTS:

CrossFit Workout - Thursday 12/22/11

2011-12-21T17:03:00.000-08:00

Deadlift 5x5

Use approximately 80% of your 1 rep max for all 5 sets. Your trainer will assist you in picking the proper weight for you to use for all 5 sets of 5 reps, after 3-4 warmup sets of 5 reps building up to your 5x5 weight. Rest 2-3 minutes between sets during the workout, but short rests between warmup sets.

**Do not increase weight and reach failure during any of your 5 sets, this is not a workout to reach your 5 rep max. Leave something in the tank. The weight should be heavy, but not to the point of failure.

Warmup: 1000 meter row, warmup pace then 3 sets of 10 reps of situps and back extensions
Cool down: Repeat the warmup

RESULTS:

CrossFit Workout - Wednesday 12/21/11

2011-12-20T17:51:00.001-08:00

Wednesday Surprise - show up and see what's on the board

Did you see the Thruster workout and stay home yesterday? You'll pay for that today ;>)

RESULTS:

CrossFit Workout - Tuesday - 12/20/11

2011-12-19T17:20:00.000-08:00

95lb thruster, 50 reps for time
without letting go of the bar.

If you take both hands off the bar for even a half second, start counting over at 1. Time limit - 12 minutes

Women's weight 65lb, scale weight as needed (match your last Fran weight or slightly higher). You can rest the bar on the ground but you must keep one hand on the bar at all times or you must restart your count from zero.

Warmup: pushups, squats and jumping jacks(4 count), 15 reps x 5 rounds
Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Monday 12/19/11

2011-12-18T18:43:00.000-08:00

CF Cleveland AB routine
25 reps each x 7 rounds - for time

Warmup: 25 jumping pullups & 10 ring dips x 5 rounds
Cool down: 125 ball slams, for time

**jumping pullups, stand on a box with elbows bent nearly 90 degrees, jump to get chin over the bar and drop to full elbow extension with little or no resistance on the eccentric phase(lowering). Do not drop slowly while supporting your body weight. This is a fast paced movement, not a slow strength based movement.

RESULTS:

CrossFIt Workout - Saturday 12/17/11

2011-12-17T10:39:00.000-08:00

RESULTS:

CrossFit Workout - Friday 12/16/11

2011-12-15T18:28:00.000-08:00

WOD 1 - Task List

5x10 horizontal ring row
5x5 summo deadlift - 4" deficit 95lb-M/65lb-W
5x5 good morning
5x10 hip & back extension - GHD

WOD 2

750 meter row - for time

rest 3 minutes

500 meter row - for time

rest 2 minutes

250 meter row - for time

RESULTS:

CrossFit Workout - Thursday 12/15/11

2011-12-14T16:37:00.000-08:00

WOD 1

Turkish Get-ups 3-3-3-3-3 R&L

Perform sets of 3 reps left and 3 reps right and rest between sets
Increase weight each set

WOD 2

750 meter row - for time

rest 3 minutes

500 meter row - for time

rest 2 minutes

250 meter row - for time

Warmup: 500M row & 50 squats
Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Wednesday 12/14/11

2011-12-13T19:14:00.000-08:00

WOD 1

Shoulder press, 5-5-5-5-5-5

Start with an light bar 65lb-M, 35lb-W), add 10-20 pounds per set until you reach your max weight for 5 reps. Clean the bar off the floor at the beginning of each set.

WOD 2

750 meter row - for time

rest 3 minutes

500 meter row - for time

rest 2 minutes

250 meter row - for time

Warmup: 500 meter row, 50 squats

Cool down: Trainer's choice

CrossFit Workout - Tuesday - 12/13/11

2011-12-12T16:43:00.000-08:00

Death by front squat

15-2-4-6-8-10-12-14-16-18-20-22.... or until you can not perform the required number of reps during the minute

Clean the bar from the floor at the beginning of each minute. You can rest with the bar in your hands or on the floor, but not on a rack.

Warmup: CF Cleveland Ab routine, 2 rounds x 30 reps each
Cool down: 4 minutes of side plank (2R&2L)

RESULTS:

CrossFit Workout - Monday 12/12/11

2011-12-11T17:46:00.000-08:00

max effort Monday - just 12 minutes of work
max effort in 2 minutes followed by 2 minutes rest x 6

row - max meters in 2 minutes, rest 2 minutes
burpee - max reps in 2 minutes, rest 2 minutes
weighted situp - max reps in 2 minutes, rest 2 minutes (15lb/10lb)
row - max meters in 2 minutes, rest 2 minutes

pushup - max reps in 2 minutes, rest 2 minutes (hand release)

jumping squats - max reps in 2 minutes,

Warmup: 2 minutes of mountain climbers and 2 minutes of stepping lunges

Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Saturday 12/10/11

2011-12-11T17:36:00.000-08:00

RESULTS:

CrossFit Workout - Friday 12/09/11

2011-12-08T17:17:00.000-08:00

10 rounds for time

10 mountain climber (4-count)
10 kte
10 box jumps

Warmup: 225 jumping jacks & 75 pushups, partition any way
Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Thursday 12/08/11

2011-12-07T20:32:00.000-08:00

Front squat 3-3-3-3-3

Find your 3 rep max front squat, taking the bar off the floor for each set.

Warmup: CF Warmup x 2 rounds, 12 reps each
Cool down: side plank, 2 minutes total each side

RESULTS:

CrossFit Workout - Wednesday 12/07/11

2011-12-06T18:57:00.000-08:00

Task List WOD

Perform the following in any order and combination of reps/sets. There is no time component to this workout, just get it all done.

100 ball slams
6 minute side plank (3 min. per side)
150 wall ball situps
30 inch worms

After completing the above list, finish with 100 mountain climbers(4-count), for time - record time on whiteboard.

CrossFit Workout - Tuesday - 12/06/11

2011-12-05T17:53:00.000-08:00

Front-end loaded Death by Pullups

0:00-1:00 - 12 reps
1:00-2:00 - 10 reps
2:00-3:00 - 8 reps
3:00-4:00 - 6 reps
4:00-5:00 - 4 reps
5:00-6:00 - 5 reps
6:00-7:00 - 6 reps
7:00-8:00 - 7 reps
8:00-9:00 - 8 reps
9:00-10:00 - 9 reps
10:00-11:00 - 10 reps

continue increasing by one rep each minute until you are not able to complete the required number of reps in one minute

Warmup: 2000 meter row, final 500 meters for time
Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Monday 12/05/11

2011-12-04T17:37:00.000-08:00

"Karen"

150 wall ball shots, for time
20lb-M 14lb-W

Warmup: CF Warmup x 3 rounds - 10 reps each
Cool down: 200 meter row sprint x 3 - record fastest time

RESULTS:

CrossFit Workout - Saturday 12/03/11

2011-12-04T17:33:00.000-08:00

RESULTS:

2nd WOD - CF Games Training

CrossFit Workout - Friday 12/02/11

2011-12-01T18:01:00.000-08:00

Partition the following any way you choose

3 minutes upside down
6 minutes at the bottom of a one-leg squat (ass to ankle)
9 minutes plank hold

Upside down - handstand hold or inverted hang-rings or bar
one-leg squat - 3 minutes total each leg, use assistance if needed
plank hold, no sag or pike with hips, strict hollow body

Warmup: 1000 meter row
Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Thursday 12/01/11

2011-11-30T18:05:00.000-08:00

300 squats for time. Perform 10 box jumps after every 50 reps of squats.
All squat reps must be at or below parallel for the rep to count.
Men 20" - Women 12" -

RESULTS:

CrossFit Workout - Wednesday 11/30/11

2011-11-29T18:45:00.000-08:00

Super Strict Form Week continues. Do it right or go home!

4 rounds for time of

25 - pushup - hand release
25 - squat (to 12" depth target)
25 - plank jack
25 - knee to elbow
25 - jumping jacks

Warmup: 250 meter row sprint x 4 - rest 60 to 90 seconds between rounds
Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Tuesday - 11/29/11

2011-11-28T16:50:00.000-08:00

Super Strict Form Week. Do it right or go home!

Deadlift for 1 minute, rest for 3 minutes - 5 rounds

Show up to learn how much weight and how many reps.

RESULTS:

CrossFit Workout - Monday 11/28/11

2011-11-27T17:33:00.000-08:00

Super Strict Form Week. Do it right or go home!

4 rounds for time of

25 DB thruster (30lb-M/20lb-W)
25 mountain climber (4-count)

Your squat in each thruster must be at or below parallel or the rep will not count.
Mountain climber form will be demonstrated prior to your start, only full reps will count. Full range of motion, nothing else will count.

Warmup:
25 pushups - hand release
25 squats - to dynamax ball depth
25 pushups - hand release
25 squats - to 12' box depth

You must perform all squats to full depth during your warmup or you may not start the workout.

RESULTS:

CrossFit Workout - Saturday 11/26/11

2011-11-27T17:24:00.001-08:00

RESULTS:

CrossFit Workout - Friday 11/25/11

2011-11-27T17:23:00.000-08:00

RESULTS:

CrossFit Workout - Thursday 11/24/11

2011-11-24T05:14:00.000-08:00

Closed today for Thanksgiving. Enjoy your holiday!

One single workout time on Friday at 9:00am. We will resume normal hours on Saturday starting at 8:30am.

CrossFit Workout - Wednesday 11/23/11

2011-11-22T17:45:00.000-08:00

135lb power cleans and 125 meter row sprints

Show up and see how many and for how long

**We will be closed all day on Thanksgiving Day, open for one single WOD on Friday at 9:00am, and resume normal hours on Saturday. Doors open on Friday at 9:00am, please be there on time and ready to warmup. The workout fires off at 9:20am. Late arrivals may count reps and cheer everyone else on!

CrossFit Workout - Tuesday - 11/22/11

2011-11-21T17:41:00.000-08:00

8 rounds for time of

8 DB squat cleans (30M/20W)
8 burpees

Warmup: CF Warmup x 3 rounds, 10 reps each
Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Monday 11/21/11

2011-11-20T16:40:00.000-08:00

1 -> 10 -> 1 reps of

db press - 30/20 M/W
box jump - 20/14 M/W
kb swing - 55/36 M/W

Warmup: CF Cleveland AB routine, 2 rounds, 30 reps each
Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Saturday 11/19/11

2011-11-19T10:45:00.001-08:00

RESULTS:

CrossFit Workout - Friday 11/18/11

2011-11-17T17:34:00.000-08:00

Friday Surprise

Show up and take a dose. No burpees, thrusters, pistols or snatches - promise!

Warmup: find your max height box jump
Cool down: 125 meter row sprints - max effort, 3 attempts

RESULTS:

CrossFit Workout - Thursday 11/17/11

2011-11-16T18:01:00.000-08:00

Find your 2 rep max of (choose 1)

A. Snatch
B. Front squat
C. Deadlift

Warmup with 3 or 4 sets of 5 reps of light weights, starting with an empty bar
Cool down: Trainer's choice

Alternate Metcon WOD: 150 meter row & 10 ring dips, max rounds in 12 minutes
Warmup: 1000 meter row @ 30 ring dips, partition any way

RESULTS:

CrossFit Workout - Wednesday 11/16/11

2011-11-15T18:16:00.000-08:00

"Angie"

for time
100 pullup
100 pushup
100 situp
100 squat

Complete all 100 reps of each exercise before moving to the next, in the above order.

Warmup: 10 burpees & 200 meter run, 5 rounds (sub 20 4-count mountain climbers for run)
Cool down: Farmer's walk, 200 meters with heavy DBs or KBs

RESULTS:

CrossFit Workout - Tuesday 11/15/11

2011-11-14T17:41:00.000-08:00

Skill & technique work today - 7 sets

overhead squat - 5 reps
Olympic snatch - 5 reps

Begin with a light bar and increase weight each set as long as you are able or choose a constant weight with which to practice for all sets. Rest as needed between sets. Perform the overhead squats in a continuous set of 5 reps. Perform the Olympic snatches with 5-10 seconds between each rep, focusing on technique. Do not attempt any snatch reps with a weight you can not overhead squat with perfect form, depth and balance for all 5 reps.

Warmup: using pvc - overhead squat & full squat snatch, 7 sets of 5 reps
Cool down WOD: snatch, max reps in 3 minutes without taking both hands off the bar. You decide the weight, not to exceed the highest weight you performed in the 7x5. If both hands come off the bar, you're finished. Record total number of reps and weight used on Whiteboard.

RESULTS:

CrossFit Workout - Monday 11/14/11

2011-11-13T15:59:00.000-08:00

125 meter rowing sprints - max effort - 6 rounds
perform 1 round of the Burgener Warmup routine between each sprint

Record fastest 125 meter sprint time on the Whiteboard

We will have two WODs this week with the Olympic Snatch lift, so make extra attention to the details of the Burgener Warmup routine today.

Warmup: 100 mountain climbers and 100 plank jacks
Cool down: Trainer's Choice

**** Tonight at 7:30pm - 2nd week of the Beginner Fitness Workouts - more details here CrossFit Cleveland Beginner Fitness Workouts

RESULTS:

CrossFit workout - Saturday 11/12/11

2011-11-12T04:32:00.000-08:00

RESULTS:

CrossFit Workout - Friday 11/11/11

2011-11-10T17:48:00.000-08:00

11/11/11

11 rounds for time of

11 cals on Concept2 rower
11 reps burpee/jumping goblet squat/clapping pushups (choice)

Warmup: v-situps, pushups, squats - 11 reps x 4 rounds
Cool down: 111 ball slams for time

Happy Birthday to Mary Goodwin, I hope she picks burpees for her b-day WOD.

RESULTS:

CrossFit Workout - Thursday 11/10/11

2011-11-09T15:41:00.001-08:00

Barbell complex

power clean - 2 reps
front squat - 2 reps
push press or jerk - 2 reps

Find your 2 rep max of all three lifts. in 25 minutes or less

Starting weight, men 75lb, women 50lb. Perform 2 power cleans followed
by 2 front squats then 2 push presses or jerks, all using the same
bar. Increase weight each set until you reach your max with each
lift. All sets start off with the bar on the floor. If you reach your
max on your push press/jerk, continue increasing weight on your front
squat until you reach your max, or vice versa. Your workout is done
when you reach a weight that you can not power clean twice
successfully. Rest as needed between sets and complete this workout in
25 minutes or less.

Warmup: CrossFit Warmup (sub pushups for dips) - 10 reps each x 3 rounds
Cool down: power cleans, for time. Reduce the weight of the bar by
25% off your max power clean lift and perform 20 reps for time.

RESULTS:

CrossFit Workout - Wednesday 11/09/11

2011-11-08T18:35:00.000-08:00

max rounds in 15 minutes of

250 meter row
15 ring dip

Warmup: mountain climbers and flutter kicks, 25 reps (4-count) x 4 rounds
Cool Down: Trainer's choice

CrossFit Workout - Tuesday 11/08/11

2011-11-07T17:15:00.000-08:00

Tabata deadlifts and hand release pushups - 16 rounds total, alternating movements

Deadlift weight approximately 70% of your 1 rep max.

Record the lowest # of reps completed in a round per movement

Warmup: CF Cleveland Ab Routine - 30 reps each, 3 rounds
Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Monday 11/07/11

2011-11-06T18:08:00.000-08:00

for time...

1000 meter row + 7 rounds of

10 box jump (20"M/14"W)

15 DB thruster (30lbM/20lbW)

"Jacked" version

24" Men/18"Women

36lb KB Men/25lb KB Women

Warmup: Samson Stretch x 3 R&L, 50 squats, 1000 meter row

Cool down: max mountain climbers in 4 minutes (4-count)

RESULTS:

******Expanded hours and new beginner classes start this week. The morning hours are extended on Mondays. Wednesdays and Fridays - adding a 7:00am and 7:30am start time. Be in by 7:30am to start your warmup on M/W/F.

Monday nights now go to 6:30pm, just like Tue/Wed/Thurs. We've stopped Jiu Jitsu on Monday nights and added the later CrossFit WOD times.

New Beginner Fitness Classes are on Mondays and Wednesdays at 7:30pm. More details at CrossFit Cleveland Beginner Fitness Workouts

CrossFit Workout - Saturday 11/05/11

2011-11-05T13:24:00.000-07:00

RESULTS:

CrossFit Workout - Friday 11/04/11

2011-11-03T17:20:00.000-07:00

Friday is Make-up Day.

You'll have an opportunity to pick from several of this and last week's workouts that you missed. Show up and see your choices.

*** This is the final week for our Super Sweet Friday Outdoor Workouts. Tonight's is at 6:00pm here in Lakewood, at the park on the corner of Orchard Grove and Madison across from the Sunoco station. It's only a few minutes east of the gym on the north side of the street. Please be on time, we'll run out of light quickly.

RESULTS:
Current standings of our 125 meter rowing sprint challenge

CrossFit Workout - Thursday 11/03/11

2011-11-02T19:22:00.000-07:00

Deadlift 5 reps per set to find your max

Pause and hold at the top of each lift for a full 5 seconds before lowering the bar. No dropping from the top. Your grip will really be challenged with this one.

Begin with approximately 50% of your max deadlift weight and perform the first set of 5 reps. Add approximately 20% for your next set of 5 reps. Add the same amount each set until you reach your max. When you fail to lift all 5 reps in a set, drop the weight back to the previous amount and perform one final set without the 5 second pause at the top of each lift. Rest as needed between sets.

RESULTS:

Example: If your max deadlift is 300 pounds
Set 1: 150lbs for 5 reps, 5 second pause at the top of each lift
Set 2: 180lbs for 5 reps, 5 second pause at the top of each lift
Set 3: 210lbs for 5 reps, 5 second pause at the top of each lift
Set 4: 240lbs for 5 reps, 5 second pause at the top of each lift
Set 5: 270lbs for 5 reps, 5 second pause at the top of each lift
but you fail getting all 5 reps
Set 6: 240lbs for 5 reps, no extended pause at the top

These example weights are guidelines. You may add less weight in the later sets, the instructor will help you determine weights as you go.

Warmup: 15 reps x 4 rounds, pushups, v-situps & squats
Cool down: 750 meter or 1.2 mile run, for time - your choice

CrossFit Workout - Wednesday 11/02/11

2011-11-01T17:56:00.000-07:00

max rounds in 15 minutes of

med ball clean - 10 reps

knees to elbow - 10 reps

mountain climber - 10 reps (4-count)

Rx'd- 20lb ball-Men, 14lb ball-Women

"Jacked"- DB squat cleans, 30lb-Men, 20lb-women and Toes to Bar

Warmup: 2000 meter row

Cool down: 3x 125 meter row sprints, max effort. record fastest time

RESULTS:

CrossFit Workout - Tuesday 11/01/11

2011-10-31T17:17:00.000-07:00

8 rounds of...
push press - 7 reps then max rep burpees for the remainder of the minute
rest 1 minute

Men-95lb, women 60lb - Jacked -Games Training 115lb/75lb. Take the bar off the floor, no racks for this one. Record the total # of burpees performed during the entire workout. Scale weight up or down as needed to be able to complete the 7 reps in approximately 20 seconds

Here's how it goes. Starting with the bar on the floor
0:00-1:00 7 push press followed by max rep burpees
1:00-2:00 REST

2:00-3:00 7 push press followed by max rep burpees

3:00-4:00 REST

4:00-5:00 7 push press followed by max rep burpees

5:00-6:00 REST

6:00-7:00 7 push press followed by max rep burpees

7:00-8:00 REST

8:00-9:00 7 push press followed by max rep burpees

9:00-10:00 REST

10:00-11:00 7 push press followed by max rep burpees

11:00-12:00 REST

12:00-13:00 7 push press followed by max rep burpees

13:00-14:00 REST

14:00-15:00 7 push press followed by max rep burpees

DONE

Warmup: 15 reps x 4 rounds, KB swings, pushups, squats

Cool down: 3 minute wall sit, record # of attempts needed

RESULTS:

CrossFit Workout - Monday 10/31/11

2011-10-30T17:21:00.000-07:00

150 reps of each, for time

goblet squat - 45lb-Men & 36lb-Women
weighted situp - 20lb-Men & 15lb-Women

Partition the 150 reps of each exercise any way you choose. Scale weight as required.

*** Compare your time to 03/28/2011

Warm-up: CrossFit Warmup x 2 rounds - 12 reps each
Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Saturday 10/29/11

2011-10-30T13:09:00.000-07:00

CrossFit Workout - Friday 10/28/11

2011-10-27T17:31:00.000-07:00

Friday Task List Workout

100 wall ball situps - 100 reps
50 ab wheel roll outs - 50 reps
spend time upside down - 3 minutes total
barbell good mornings - 5 sets of 5 reps
mountain climbers (4-count) - 300 reps
run or row - 1500 meters

Perform the task listed above in any order and in any combination. Partition tasks any way you choose, just finish everything. The warmup and workout blend together as you work through this list. Start slow as you warm up and speed things up at your own pace. Record the total time needed to finish the work. Don't rush, focus on strict form.

Cool down: Trainer's choice

RESULTS:

CrossFit Workout - Thursday 10/27/11

2011-10-26T16:37:00.000-07:00

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Start with an empty bar and increase weight each set, post max weight on the whiteboard. Take the bar from the floor each set, do not use a rack.

Warmup: 50 pushups, 100 squats and 150 jumping jacks, partition any way you choose
Cool down: Max rep burpees in 5 minutes

RESULTS:

Current standings - 125 meter rowing sprints