CrossFit Workout - Friday 09/30/11

Deadlifts and other stuff.

You'll have several choices of rep schemes and weights along with a companion movement or two to add to your WOD.  Show up and see what's on the board.

*** There is no 6:00pm outdoor workout planned for today. We will have another one one week from tonight.

RESULTS:

Crossfit Workout - Thursday 09/29/11

max rounds in 20 minutes of

15 reps - toes to bar or KTE
25 reps - mountain climber(4-count)


Warmup:  100 kb swing and 100 squats, any combination
Cool down: max hold time in 2 attempts - iron chair/wall sit - record total time for both attempts.  Rest as long as your first hold.

RESULTS:

Crossfit Workout - Wednesday 09/28/11

Overhead squat 5-5-3-3-1-1-1-1

Perform 2 sets of 5 reps with an empty barbell before beginning your first work set of 5 reps. Rest as needed and increase the weight each set to reach your 1 rep max

Cool down: 2000 meter row or run, for time.

RESULTS:

CrossFit Workout - Tuesday 09/27/11

for time

200 hand release pushups
200 v-situps

Partition any way you choose.

Warmup: Row 2000 meters
Cool down: 1.2 mile run, for time

RESULTS:

CrossFit Workout - Monday 09/26/11

CF Cleveland AB Routine x 5 rounds, adding ball slams, for time

Warmup: CrossFit Warmup x 3 rounds, 10 reps each
Cool Down:  1.2 mile run, for time

RESULTS:

CrossFit Workout - Saturday 09/24/11

RESULTS:

CrossFit Workout - Friday 09/23/11

For time, 100 reps each of

box jump

KB swing

wall ball situp

partition any way you choose.

Warmup: 1000 meter row or run, 100 squats, any combo

Cool down: L-hang or L-sit - 2 minutes total

*** Friday night Super Sweet Outdoor Workout tonight at 6:00pm, in the Metroparks on Valley Parkway under the I-90 bridge.  This is where CrossFit started in Cleveland in 2007.  Jillian and Tricia have prepared a workout to suck the life out of you, but just for 20 minutes.  This workout is free and open to all experienced CrossFitters who belong to any local box.