Tuesday 07/01/08 W.O.D.

"Fran"
21-15-9 Reps:

Thruster 95lbs
Pullups

Post time to the main board in the gym

NOTE: Starting July 1st, we will incorporate an idea given to us by another affiliate in Kent, "Club 3000". Our goal this month (picked by Katie) is to do 3000 total reps of sit-ups, above and beyond any reps included in the daily workouts. Each month a different skill will be chosen by various members. See the staff or the upcoming newsletter for further details.

Monday 06/30/2008 W.O.D.

5 Rounds:

Row 500m
135lb Back Squat x15

CrossFit Workout - Friday 06/27/08

5 round, for time:

7 pullups
7 thrusters - 95lb
7 burpees

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CrossFit Cleveland WOD - Thursday 06/26/08

21-15-9 reps of

Row (calories)
L-pullup
45lb DB split jerk

For time, post to Comments

Cool down - 100M farmer's walk, 1/2 body weight total

CrossFit - Heavy Deadlifts 06/25/08

Deadlift 5-5-5-5-5
10 KTEs following each set of 5 DLs
3 minute rest between sets

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Cool Down - 60 second static holds of

Squat (bottom)
L-sit
Handstand
Back extension

CrossFit WOD - Tuesday 06/24/08

500M row or 400M run
21 ring pushups
21 KB swings - 55lb

4 rounds, post time to Comments

CrossFit WOD - Monday 06/23/08

Complete as many rounds in 20 minutes as you can of:

65 pound Thruster, 10 reps
10 Pull-ups

Post rounds completed to comments.