CrossFit - Heavy Deadlifts 12/31/08

Deadlift 5-5-3-3-1-1-1 reps

Post loads to Comments

CrossFit Workout - Tuesday 12/30/08

Warm up, 1500M row & 35 pvc snatch

WOD, 21-18-15-12-9-6-3-1 reps of

55lb KB swings
Burpees

For time, post to Comments.

Cool down, situps and KTEs 30-10, 20-10, 10-10

CrossFit W.O.D. Monday 12/29/08

1->10->1 Pyramid of

box jumps
squats
pushups

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of each exercise

For time, post to Comments

Friday 12/26/2008 W.O.D.

95lb Thruster x21
Row 400m
95lb Thruster x15
Row 400m
95lb Thruster x9
Row 400m

Wednesday 12/24/2008 W.O.D.

5 Rounds:

Row 250m
30 SDHP 75lbs
25 Pushups
20 Pullups

WOD Tuesday 12/23/08

50-40-30-20-10
Push Press
Situps
For time

Monday 12/22/2008 W.O.D.

Total Rounds in 20 Minutes:

10 L-Pullups
20 Squats

CrossFit Filthy Fifty Workout - Friday 12/18/08

Filthy Fifty (scale to 30 reps for a shorter workout)

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

CrossFit Workout - Thursday 12/18/08

For time

60 squats
50 situps
40 calories on rower
30 pushups
20 pullups
10 KTEs

Post time to Comments

CrossFit Workout - Wednesday 12/17/08

back squat - 5 reps (1x bodyweight )
deadlift - 10 reps (1x bodyweight )
ring pushups - 15 reps (feet level or slightly above hands)
rest 60-90 seconds

6 rounds. There is no time component to this workout. Maintain perfect form throughout all sets, rest as needed.

Post load to Comments

CrossFit Workout - Tuesday 12/16/08

For time......

Warm-up: 1500M row and 21 wallballs

Round 1: 5-4-3-2-1 reps of
95lb shoulder press
burpee

Round 2: 5-4-3-2-1 reps of
pullup
burpee

Round 3: 5-4-3-2-1 reps of
95lb shoulder press
burpee

Round 4: 5-4-3-2-1 reps of
pullup
burpee

Clean the bar off the floor for each set of presses. Post time to Comments.

Cool down: 30 hanging knees to elbows and 30 abmat situps

CrossFit Workout - Monday 12/15/08

Rowing Helen - 3 rounds for time

500M row
55lb KB swing - 21 reps
pullups - 12 reps


Post time to Comments

Friday 12/12/2008 W.O.D.

Back Squat x21 (Body Weight)
Row 250m
Front Squat x21 (3/4 Body Weight)
Row 250m
OHS x21 (1/2 Body Weight)
Row 250m

Thursday 12/11/2008 W.O.D.

Row 750m
50 KB Swings
25 Situps
Row 500m
40 KB Swings
20 Situps
Row 250m
30 KB Swings
15 Situps

Wednesday 12/10/08 W.O.D.

21-15-12-9-6-3 Reps:

95lb Back Squat
95lb Press
Sit-Ups

Tuesday 12/09/08 W.O.D.

Total Rounds in 20 Minutes:

20 Box Jumps
15 Dips
10 Pullups

Monday 12/08/08 W.O.D.

5 Rounds For Time:

10 Push Press 95lbs
15 Pushups

CrossFit Workout - Friday 12/05/08

7 medball cleans
7 burpees

10 rounds for time

Post time to Comments

CrossFit Workout - Thursday 12/04/08

CrossFit Warmup x3

For time,

5 L-pullup
50 abmat situp
10 hanging kte
40 abmat situp
15 ring pushup
30 abmat situp
15 ring pushup
20 abmat situp
10 hanging kte
10 abmat situp
5 L-pullup

Post time to Comments

CrossFit Fight Gone Bad - Wednesday 12/03/08

"Fight Gone Bad" 3 rounds:

With the clock running continuously, perform one minute of each of the following five exercises, with no pause between each. Rest one full minute after completing all five exercises, that equals one round.

Wall Balls 20lb
SDHP 75lb
Box Jumps 20"
Push press 75lb
Row (calories)

Three rounds total. Count reps for each exercise. Post overall total reps to Comments.

CrossFit Cleveland Workout - Tuesday 12/02/08

Max rounds in 20 minutes of

95lb front squat - 5 reps 65lb women
55lb kettlebell swings - 10 reps 36lb women
jumping ring dips - 15 reps

Scale load as needed. Ring height to just below armpit level. Regular or band assisted ring dips are not allowed, must be jumping to full lockout then drop to the floor, with no negative resistance.

Post rounds to Comments

We did this in Rockville, MD last week at CrossFit Extreme Fitness. It's a good one!

Club 3000 for this December - 3000 squats, any type. All reps must be below parallel and performed in the gym to count. As always, reps included in the workout do not count. Mix them up any way you choose, air squats, front squats, back squats, box squats, overhead squats, jumping squats, squat cleans, snatches, snatch balances, thrusters, wall ball shots, etc. If you squat and have the crease in your hip below the top of your knee and then stand to full hip extension, it counts.

CrossFit Cleveland Workout - Monday 12/01/08

Row - 2 minutes (for cals)
Double unders - 2 minutes
Rest 1 minute

4 rounds, post score to Comments

Two people can share a rower. You row while your partner does the double unders, then switch. Both take the 1 minute rest at the same time.

Friday 11/28/2008 W.O.D.

Total Rounds In 20 Minutes:

2 Pullups
4 Ring Dips
8 KB Swings

Wednesday 11/26/2008 W.O.D.

Thrusters 1-1-1-1-1-1-1

Tuesday 11/25/2008 W.O.D.

4 Rounds For Time:

500m Row
21 Ring Dips

Monday 11/24/2008 W.O.D.

4 Rounds For Time:

21 Pushups
21 KB Swings
21 Med Ball Cleans
21 Wallballs

Friday 11/21/2008 W.O.D.

7 Rounds For Time:

5 Push Press 95lbs
25 Pushups

Thursday 11/20/2008 W.O.D.

5 minutes jump rope
5 minutes sit-ups
3 minutes jump rope
3 minutes wallballs 20lbs
1 minute jump rope
1 minute push press 65lbs

Wednesday 11/19/2008 W.O.D.

Overhead Squat 5-5-5-5-5

Tuesday 11/18/2008 W.O.D.

7 Rounds:

Row 200m
SDHP 95lbs x7
Push Press 95lbs x7

Monday 11/17/2008 W.O.D.

21-18-15-12 Reps:

Pullups + Back Squat + DB Press + Situps

CrossFit Cleveland W.O.D. - Friday 11/14/08

Rowing Helen

3 rounds for time
500M row
55lb KB swing - 21 reps
pullups - 12 reps

Post to Comments

CrossFit Cleveland WOD - Thursday 11/13/08

5 rounds, for time

95lb Thruster - 7 reps
Burpee - 7 reps
Pullup - 7 reps

Post time to Comments

CrossFit Cleveland WOD- Wednesday 11/12/08

Front Squat 3-3-3
Back Squat 3-3-3-3-3

Squat to 12" target, Post loads to Comments

CrossFit Cleveland WOD - Tuesday 11/11/08

Row 800M
12 reps Split Jerk - 1/2 body weight
Row 600M
12 reps Split Jerk - 1/2 body weight
Row 400M
12 reps Split Jerk - 1/2 body weight
Row 200M

For time, post to Comments

CrossFit Cleveland WOD - Monday 11/10/08

Row 1000M
10 ring dips
Row 750M
20 ring dips
Row 500M
30 ring dips
Row 250M

For time, post to Comments

Friday 11/07/2008 W.O.D.

4 Rounds:

15 KB Clean & Jerk, (both left and right side)
25 Situps

W.O.D. Thursday 11/6/2008

20 minutes to complete as many rounds as possible:
15 Dumbell Lunges
10 Kettlebell Swings
5 Knees to Elbows

Wednesday 11/05/2008 W.O.D.

5 Rounds:

3 Deadlifts
12 Pullups

Use a weight that allows you to perform only 3 reps, without losing form

Tuesday 11/04/2008 W.O.D.

3 Rounds:

Run/Row 800m
115lb Power Clean & Jerk, x15

Monday 11/03/2008 W.O.D.

10 Rounds:

10 Wallballs
07 Box Jumps
05 Pullups

CrossFit W.O.D. Friday 10-31-08

It's almost the end of max reps in 20 minutes week!

KB high pulls - 12 reps
wall ball shots - 12 reps
double unders - 12 reps

Complete as many rounds as you can in 20 minutes, rest as needed. Post total combine reps to Comments.

CrossFit W.O.D. Thursday 10-30-08

Row 1 minute - max calories
pushups 1 minute - max reps
box jumps 1 minute - max reps
rest 1 minute

5 rounds

Record total combined reps to Comments. Use calories for rows.

CrossFit W.O.D. Wednesday 10-29-08

Max reps in 20 Minutes Week

Overhead Squat - pvc
Abmat Situp

Perform as many reps of each exercise in 20 minutes. Do them in any number of reps per set, but you must perform an equal number of each overall. Post the combined total of reps of both exercises to Comments.

CrossFit W.O.D. Tuesday 10-28-08

Max reps in 20 Minutes Week

Pushups
Pullups

Perform as many reps of each exercise in 20 minutes. Do them in any number of reps per set, but you must perform an equal number of each overall. Post the combined total of reps of pushups and pullups to Comments. If you do 120 pushups and 120 pullups in 20 minutes, your score is 240. If you do 150 pushups and only 100 pullups , your score is 200.

CrossFit W.O.D. Monday 10-27-08

Max reps in 20 Minutes Week

KB Swings
Ring Dips

Perform as many reps of each exercise in 20 minutes. Do them in any number of reps per set, but you must perform an equal number of each overall. Post the combined total of reps of KB swings and ring dips to Comments.

If you do 120 KB swings and 120 rings dips in 20 minutes, your score is 240. If you do 150 KB swings and only 100 ring dips, your score is 200.

Friday 10/24/2008 W.O.D.

Row 1000m
21 KB Swings 55lbs
21 Thrusters 95lbs
REST 2 Minutes
21 Thrusters 95lbs
21 KB Swings 55lbs
Row 1000m

Try to better your time on the second round after the rest

Thursday 10/23/2008 W.O.D.

3 Rounds:

65lb Front Squat x30
Pullups x20
Ring Dips x20

Wednesday 10/22/2008 W.O.D.

Total Rounds in 20 Minutes:

10 Pullups
15 Wallballs
20 Situps

Tuesday 10/21/2008 W.O.D.

For Time:
Box Jump x5
Power Clean x10
Box Jump x10
Power Clean x10
Box Jump x15
Power Clean x10
Box Jump x20
Power Clean x10
Box Jump x25
Power Clean x10

Monday 10/20/2008 W.O.D.

5 Rounds For Time:

Run 400m
95lb SDHP x15
Situps x30

Substitute 500m row for run

CrossFit W.O.D. - Friday 10/17/08

5 Split Jerk - 115lb
10 burpees
15 KB high pull - 55lb

5 rounds for time, post to Comments

CrossFit Workout - Thursday 10/16/08

Row 2 minutes - for calories
Ring pushups - max reps in 30 seconds
90 seconds rest

5 rounds, score total calories plus pushup reps. Post total to Comments

CrossFit Workout of the Day - Wednesday 10/15/08

5 BW+ deadlift
12 situps
100M sprint/125M row
rest 30-60 seconds as needed

Max rounds in 21 minutes

Deadlift weight should be approximately 75% of your 1 rep max

Post load and rounds to Comments

CrossFit Hero Workout - Tuesday 10/14/08

CrossFit Hero Workout - Murph

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

For time, post results to Comments

Partition pullups, pushups and squats any way you choose. Run each mile with no splits. If you have a weighted west, put it on.

Monday 10/13/08 W.O.D.

Deck of Cards

Friday 10/10/08 W.O.D.

Run 400m/Row 500m
95lb SDHP x15
Run 400m/Row 500m
95lb Front Squat x15
Run 400m/Row 500m
95lb SDHP x15
Run 400m/Row 500m
95lb Front Squat x15

Thursday 10/09/2008 W.O.D.

A.M. Workout

50 Situps
25 Box Jumps
Jump Rope 1 Minute
Deadlift Bodyweight x15
Jump Rope 1 Minute
25 Box Jumps
50 Situps

P.M. Workout

50 box jumps
750m run
75 kb swings
750m run
100 situps

Wednesday 10/08/2008 W.O.D.

135lb Thruster x21
Run 400m
135lb Thruster x15
Run 400m
135lb Thruster x9
Run 400m

Tuesday 10/7/08

5 K2E
15 C&J 135lbs
10 K2E
10 C&J 135lbs
15 K2E
5 C&J 135lbs
20 K2E

For Time

Monday 10/6/08

4 Rounds
2 minutes rower sprint
20 pullups
20 ring dips

CrossFit W.O.D. - Friday 10/03/08

Max rounds in 20 minutes of...

12 55lb KB swings
8 burpee pullups
4 handstand pushups

Post # of rounds to Comments

Don't forget to vote us Best Gym in Cleveland on FOX8's Hotlist

CrossFit Workout - Thursday 10/02/08

100 Hanging knees to elbows
200 Double unders

For time - Post to Comments

Complete in any order and combination of reps/sets. 25 minute time limit, Post total reps to Comments if you do not finish all 300.

CrossFit Heavy Deadlift Workout - Wednesday 10/01/08

Deadlifts 5-5-5-3-3-3-3

Post loads to Comments

Katie won the Club 3000 competition for September. She earned the right to make the pick for October. She could not decide between ring pushups and sommersaults, so she picked both. Do any combination of the two moves to total 3000 reps by the end of October. Also, she says all reps need to be done at the gym. Her words - "I can't do them @ home so no one else can. Ha!"

So, Club 3000 Competition for October: 3000 reps of ring pushups and sommersaults/forward rolls, in any combination. All pushups must be done on the rings. Standard is feet level with hands, body horizontal. You may elevate your hands above your feet to scale to your fitness level. All pushups reps need to be done at the same level/body angle - where you start is where you must finish. All reps must be performed at the gym.

As always, if you think 3000 reps is out of reach, set a goal for 1000 or 1500 reps and have at it.

So, who's in? Post to Comments on the CrossFit Cleveland Home Page

CrossFit Cleveland Workout - Tuesday 09/30/08

Warmup - 2000M row

"Helen"

3 rounds - for time

400M run
12 pullups
21 KB swings - 55lb

Post time to Comments

CrossFit Workout - Monday 09/29/08

Row - 21 calories
55lb KB high pull - 15 reps
95lb push press- 9 reps

4 rounds - for time

Post time to Comments

Friday 9/26/08 WOD

30-25-20-15-10-5

Push-press
Ring push-ups
For Time

Thursday 09/25/08 W.O.D.

Run 400m
09 Thrusters 95lbs
Run 800m
15 Thrusters 95lbs
Run 400m
21 Thrusters 95lbs

Wednesday 09/24/08 W.O.D.

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

Hang Power Clean 95lbs
Weighted Sit-Ups

Anchor feet and use med ball for situps

W.O.D. 9/23/08

5 Rounds:
21 kettlebell swings 36lb
21 K2E
21 Wallballs

Monday 09/22/08 W.O.D.

Tabata Pushups
Run 800m/Row 1000m
Tabata Situps
Run 800m/Row 1000m
Tabata Pullups
Run 800m/Row 1000m

8 Rounds for Tabata Exercises
Rest 1 minute after each Tabata and after each run/row

CrossFit Workout - Friday 09/19/08

4 rounds for time

30 Squats
24 Situps
18 Calories on Rower
12 Ring Pushups
6 BW Deadlifts

Post time to Comments

Crossfit Workout of the Day - Thursday 09/18/08

55lb KB Swing - 35 reps
400M Run
55lb KB Swing - 30 reps
400M Run
55lb KB Swing - 25 reps
400M Run
55lb KB Swing - 20 reps
400M Run

For time (scale weight as needed), post time and load to Comments

CrossFit Cleveland Workout - Wednesday 09/17/08

Sissy

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

1/2 bodyweight push jerk
burpee
pullup

For Time, post time and load to Comments

CrossFit Workout - Tuesday 09/16/08

Warm-up 30 jumping jacks, 15 wallballs, 3 rounds

W.O.D.
Pyramids 1 --> 10 --> 1 reps of
55lb kb swings
30lb db thrusters

add one L-pullup after each round(19 total pullups)

For time, post to Comments

1 swing, 1 thruster, 1 L-pullup, 2 swings, 2 thrusters, 1 L-pullup, 3 swings, 3 thrusters, 1 L-pullup, up to 10 reps then back down 9-8-7-6-5-4-3-2-1.

CrossFit Workout - Monday 09/15/08

Warm up - 2 minute jump rope and 1000M row

Workout

12 pushups
12 squats
60M sprint (or 12 sprint strokes on the rower)
1 minute rest

12 rounds

cool down - 21 Hanging knees to elbows and 400M run

Friday 09/12/08 W.O.D.

For Time:

95lb Push Press x21
50 GHD Situps
95lb Push Press x15
40 GHD Situps
95lb Push Press x9
30 GHD Situps

Thursday 09/11/08 W.O.D.

5 Rounds:

Run 400m/Row 500m
30 Box Jumps
30 Wallballs

Wed 09/10/08 W.O.D.

"Cindy"

Total Rounds In 20 Minutes:

5 Pullups
10 Pushups
15 Squats

Tuesday 09/09/08 W.O.D.

21-15-9 Reps:

95lb OHS
Burpees

Monday 9/8/08 WOD

"Nasty Girls"
3 ROUNDS:

50 squats
7 Muscle-Ups
(4 pull-ups/4 dips =1 muscle up)
10x 135lb Power Clean

Crossfit Workout of the Day - Friday 09/05/08

For time:

Run 400 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 400 meters
95 pound Push Jerk, 21 reps

Post time to Comments.

Scale weight down as necessary, try to keep the same weight throughout entire workout if possible. Ex. start and end with the same weight.

Crossfit Workout of the Day - Thursday 09/04/08

For time..

Row 500M
21 Ring Dips
21 KTEs
Row 500M
15 Ring Dips
15 KTEs
Row 500M
9 Ring Dips
9 KTEs
Row 500M

Post time to Comments

Crossfit Workout of the Day - Wednesday 09/03/08

95lb front squat - 10 reps
100M Sprint
1 minute rest

8 Rounds, Post load to Comments

Crossfit Workout of the Day - Tuesday 09/02/08

21 pullups
21 pushups
200M run
21 squats
200M run
15 pullups
15 pushups
200M run
15 squats
200m run
9 pullups
9 pushups
200M run
9 squats
200m run

For time.

Do pull-ups and pushups, run up Larchmont left on Fries west to Spring Garden(200M) do squats on sidewalk, run back to gym, repeat course.

Monday 09/01/08 W.O.D.

Total Rounds in 22 Minutes:

10 Turkish Get-Ups (5 left/5/right)
400m Run

Friday 08/29/08 W.O.D.

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

Front Squat
K2E's

Thursday 08/28/08 W.O.D.

Total Rounds In 20 Minutes:

15 KB Swings
12 Walking Lunges
09 Wallballs
06 Pullups

Wednesday 08/27/08 W.O.D.

Total Rounds in 20 Minutes:

15 Push Press 65lb
15 Box Jumps 24"
15 Situps

Tuesday 8/26/2008 W.O.D.

50-35-20

Handstand push-ups
Pullups

For all of you that completed 3000 sec handstand holds, this workout is for all of your hard work. Scale as needed.

Mon 08/25/08 W.O.D.

3 Rounds:

Jump Rope 1 Minute
50 Squats
Jump Rope 1 Minute
50 Pushups
Jump Rope 1 Minute
50 Situps
Jump Rope 1 Minute
50 Back Extensions

CrossFit Workout - Thursday 08/21/08

4 ring dips
8 burpees
12 summo deadlift high pulls - 75lb.

max rounds in 12 minutes

Post rounds to Comments

Ass kicking workout - Wednesday 08/20/08

It looked harmless enough on the board tonight.....

7 - 135lb split jerks (scale down as necessary)
7 - burpees
7 - pullups

5 rounds for time.

Post time and load to Comments

CrossFit Workout of the Day - Tuesday 08/19/08

"Helen"

400M run
12 pullup
21 kb swing - 55lb

3 rounds for time, post to Comments

This week we will be posting the WOD after class times each day. No need to see what the workout is to decide if you are coming or not. Show up and get some!

CrossFit Workout - Monday 08/18/08

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

KB/DB Swings
Sit-ups

Post time to comments. Compare to 06/06/08

W.O.D. 8/15/08

7 rounds
SDHP 75lbs 10
Ring Dips 10

For Time

Thursday 08/14/08 W.O.D.

20 Minutes/Total Rounds:

4 L-Pullups
8 Burpees
12 Walking Lunges

Wednesday 08/13/08 W.O.D.

5 Rounds:

Run 400m
25 Push Press 65lbs
25 KB Swings 35lbs

Tuesday 08/12/08 W.O.D.

"Barbara"

5 Rounds:

20 Pullups
30 Pushups
40 Sit-Ups
50 Squats

3 minute rest between rounds

Monday 08/11/08 W.O.D.

For Time:

Run 400m
50 Pushups
35 Back Squats 135lbs
Run 400m
35 Back Squats 135lbs
50 Pushups
Run 400m

Workout of the Day - Friday 08/08/08

Max rounds in 20 minutes of:

300M Run
15 wallballs
15 KB swings

Post rounds to Comments

300M = north on Larchmont to Archdale(2nd on left) and back.

CrossFit Workout - Thursday 08/07/08

CrossFit warmup x3 (minus pullups)

5 rounds for time of

7 25lb DB Snatch - right
7 25lb DB Snatch - left
7 burpee pullups

Post time to Comments

Wednesday CrossFit Workout of the Day - 08/06/08

25-20-15-10-5 reps for time

65lb thruster
65lb summo deadlift high pull
65lb box step-up - 18"

Post time to Comments

Scale down to 45lb, 30lb or pvc. You can put the bar anywhere you want for the step-ups, front rack, on back or overhead if you dare. Use the same bar for the entire workout without putting in down. Count each step-up as one rep, not L&R=1 rep.

CrossFit Workout - Tuesday 08/05/08

Warmup

1000M row
15 overhead Squat (OHS) - 30lb bar
15 pressing snatch balance - 30lb bar
15 heaving snatch balance - pvc

WOD - For time..

21 pullups
21 pushups
400M run

15 pullups
15 pushups
400M run

9 pullups
9 pushups
400M run

Post time to Comments.

Cool down

60 seconds - handstand hold
60 seconds - hanging knees to elbows
60 seconds - handstand hold

CrossFit Workout of the Day - Monday 08/04/08

1 minute jump rope
1 minute 65lb front squat
1 minute 65lb push press

5 rounds with 30 seconds rest between. Count all reps of front squats + push press, post total to Comments

Scale weight down as needed but use the same load for both exercises

Friday 08/01/08 W.O.D.

"Helen"

3 Rounds:

400m Run
21 KB Swings 55lbs
12 Pullups

Thursday 07/31/08 W.O.D.

5 Rounds For Time:

3 Squat Cleans 135lbs
1 Minute Jumping Rope
3 Push Press 135lbs
1 Minute Jumping Rope

Wednesday 07/30/08 W.O.D.

Run 800m

7 Rounds:
10 SDHP 65lbs
10 Box Jumps

Run 800m

The workout begins and ends with the 800m run

Tuesday 07/29/08 W.O.D.

3 Rounds For Time:

30 Wallballs
30 Pullups
30 Push Press 65lbs
30 Situps

Monday July 28, 2008 W.O.D.

Complete 3 Rounds at Each Station:

Station 1: 20 OHS 45lbs + 10 Med Ball Cleans
Station 2: 20 KTE + 6 Pullups
Station 3: 10 KB Swings 35lbs + 20 Pushups

CrossFit Friday Workout - 07/25/08

500M Row
30 Squat
20 wall ball - 21 lb
10 kb swing - 55 lb

3 rounds, for time

CrossFit Workout of the Day - 07/24/08

"Angie" Any way you can!

For time...
100 pullups
100 pushups
100 situps
100 squats

Perform 100 reps of each exercise in any combination you choose. The benchmark Angie has you do all 100 pullups before you complete all 100 pushups and so on. Today you choose the order and # of reps for each set, just get all 100 reps of each exercise done - any way you can.

Post time to Comments

Compare time to Angie from 07/08/08

CrossFit Strength Workout of the Day - 07/23/08

5-5-5-5-5 weighted pullups - dead hang

follow each set of 5 reps of weighted pullups with 5 reps of 1x body weight deadlift, rest 3 minutes between sets

Post loads to Comments

Increase weight for pullups each set to reach your 5 rep max, maintain same weight for all 5 sets of deadlift. Scale weight up or down in order to perform 5 reps maintaining perfect form for all 5 sets of deadlifts.

CrossFit Cleveland WOD - Tuesday 07/22/08

Jackie

For time...
1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)

Post time to Comments

CrossFit Workout of the Day - 07/21/08

5 Burpees
7 KB High pulls - 55lb
9 Wallball shots

Max rounds in 20 minutes or 15 rounds for time, your choice!

Post results to Comments

Friday 07/18/08 W.O.D.

5 Minutes Jumping Rope
5 Minutes Sit-Ups
3 Minutes Jumping Rope
3 Minutes Wallballs
1 Minute Jumping Rope
1 Minute Push Press 65lbs

Thursday 07/17/08 W.O.D.

Total Rounds in 20 Minutes:

15 Pushups
12 Ring Dips
9 Push Press 115lbs

Wednesday 07/16/08 W.O.D.

"Nancy"
(For Paul's Birthday)

5 Rounds:
Run 400m
15 OHS 95lbs

Tuesday 07/15/2008 WOD

Run 1600m
115lb thrusters x9
Run 800m
115lb thrusters x 15
Run 400m
115lb thrusters x 21

W.O.D. 7/14/08

2 Rounds
20 Pull-ups
30-OHS 65LB
40-Ring Push-ups
50 Med Ball Cleans

Finish with
100 Sit-ups

CrossFit Cleveland W.O.D. - Friday 07/11/08

5 Rounds for time:

Run 400m or row 500m
50 Squats

Post time to Comments

Compare to 05/19/08

CrossFit WOD - Thursday 7/10/08

Tabata intervals - 20 seconds of work followed by 10 seconds of rest, 8 rounds per exercise before moving to the next, with no rest in between

Warmup - Tabata rowing

WOD - 65lb high pulls, pushups, pullups, 25lb DB thrusters

Post total reps to Comments

Cool down - Tabata handstand holds

CrossFit Workout of the Day - Wednesday 07/09/08

1500M Row
95lb Jerk - 21 reps
24" Box Jump - 21 reps
95lb Jerk- 15 reps
24" Box Jump - 15 reps
95lb Jerk- 9 reps
24" Box Jump - 9 reps

For Time, Post to Comments

Cool Down - 30 Hanging KTEs

Crossfit Workout of the Day - Tuesday 07/08/08

"Angie"

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to Comments.

CrossFit Workout - Monday 07/07/08

Do as many rounds as possible in 20 minutes:

10 Thrusters 65lbs
10 KB/DB swings 35lbs

Scale weight accordingly; post number of rounds to comments. Compare results to 05/05/08

How is everyone doing on the Club 3000 competition for this month? Remember to post your running totals to the Comments along with your scores for the workout.

Friday 07/04/08 W.O.D.

21-18-15-12 Reps:

SDHP 75lbs
Push Press 75lbs
Ring Dips
Wallballs 20lb
Row (calories)

Thursday 07/03/08 W.O.D.

"Cindy"

Total Rounds In 20 Minutes:

5 Pullups
10 Pushups
15 Squats

Wednesday 07/02/08 W.O.D.

3 Rounds For Time:

800m Run
15 Power Cleans 135lbs

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

Post time to Comments

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

Post load to Comments

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.

Friday 06/20/08 W.O.D.

Row 5000m, for time

Thursday 06/19/08 W.O.D.

21 Deadlifts 185lbs
800m run
15 Deadlifts 185lbs
800m run
09 Deadlifts 185lbs
800m run

Wednesday 6/18/08 W.O.D.

5 Rounds:

21 Front Squats 65lbs
21 Standing Press 65lbs

Complete 21 front squats before moving to the standing press. Repeat 5 times total.

Tuesday 06/17/08 W.O.D.

1/4 Mile run or 500m row, followed by:

3 Rounds:
50 Wallballs
30 Sit-ups
20 Pullups

1/4 Mile run or 500m row

Monday 6-16-08 W.O.D.

7 Rounds for time:

10 One-legged squats
12 Dips
15 Pullups

CrossFit W.O.D. - Friday 6/13/08

500M row x5

2 minute rest between rounds

Record total time to row all 5 rounds not including rest. Post time to Comments

CrossFit Workout - Thursday 06/12/08

Helen
3 rounds for time of

12 pullups
21 KB swings - 55lb
400M run or 500M row

Post time to Comments

CrossFit Workout of the Day - Wednesday 06/11/08

45lb Overhead Squats - 10 reps
200M Row

Max rounds in 15 minutes

Post # of rounds to Comments

CrossFit Workout - Tuesday 06/10/08

Pushup and Situp Pyramids 1-10-1 with Runs, for time

Run 400M
pushups and situps 1-2-3-4-5-6-7-8-9-10 reps
Run 800M
pushups and situps 9-8-7-6-5-4-3-2-1 reps
Run 400M

Post time to Comments

Crossfit Workout - Monday 06/09/08

Tabatas

Pushups
Box jumps
KB swings
squats

Friday 06/06/2008 W.O.D.

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

KB/DB Swings
Sit-ups

Post time to comments

Thursday 06/05/2008 W.O.D.

3 Rounds for time:

800m Run
21 Knees-2-Elbows
21 Push Press (barbell or dumbell)

Post time/load to comments

Wednesday 6/4/08

CrossFit Total

Back Squat 1 rep
Standing Press 1 rep
Deadlift 1rep

Tuesday 6/3/08

20 minutes, post the number of rounds completed:

7 Double unders
7 Push ups
7 Pull ups

Monday 6/2/08 WOD

For time:

10 squat cleans 135lbs
50 Sit-ups
8 squat cleans 135lbs
40 sit-ups
6 squat cleans 135lbs
30 sit-ups
4 squat cleans 135lbs
20 sit-ups
2 squat cleans 135lbs
10 sit-ups

CrossFit WOD - Friday 05/308/08

For time:

50 Burpees

Jump one foot above reach each rep.

Post time to comments.

CrossFit Workout - Thursday 05/29/08

For time

95 Thruster Pyramids - 1 to 10 to 1, with a partner (100 reps total) Rest while your partner does reps.

Post total team time to Comments

Compliments of Valley CrossFit, done by Brian E. during last week's visit.

See our Crossfit Cleveland home page to see Brian in action!

CrossFit Heavy Lift Day - Wednesday 05/28/08

Shoulder Press 3-3-3-3-3 reps

Crossfit Workout - Tuesday 05/27/08

Run 1 mile followed by
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups

Post total time and total reps plus calories (from row) to comments.

The clock runs continuously for the ten minutes after the run.

Friday 05/23/08 W.O.D.

7 Rounds:

10 Pullups
20 Sit-ups
30 Squats

Post time to comments

Thursday 05/22/08 W.O.D.

3 Rounds for time:

Run 800m
95lb OHS x15
L-pullups x15

Post time to comments

Wednesday 05/21/08 W.O.D.

Back squat

1-1-1-1-1

Post loads to comments

Tuesday 05/20/08 W.O.D.

For time:

25 Double unders
25 KB swings
25 Sit-ups
Run 400m
25 DB squat cleans
25 Back Extensions
Row 500m
25 Burpees
25 Knees-to-elbows
Run 400m
25 Push press
25 Box jumps

Monday 05/19/08 W.O.D.

5 Rounds for time:

Run 400m or row 500m
50 Squats

W.O.D. 5/16/08

3 Rounds or 20 minutes

800m row
25 pullups
25 dips

CrossFit Fight Gone Bad - Thursday 5/15/08

Abs Gone Bad

With the clock running continuously, perform one minute of each of the following five exercises, with no pause between each. Rest one full minute after completing all five exercises, that equals one round.

GHD situps w/15lb med ball(touching chin)
Hanging knees to elbows
Abmat situps w/15lb med ball(touching chin)
Pipe & box jumps
Overhead squat - 45lb bar

Three rounds total. Count reps for each exercise. Post overall total reps to Comments.

Crossfit Workout - Wednesday 05/14/08

Hard Abs Week - Continued

CrossFit Warmup x 3

For time, 21-15-9 reps of

1x Bodyweight Deadlift
Ring Pushups (feet 12" above rings)

Post time to Comments

Deadlift as much as you weigh, or scale the weight down as necessary to maintain proper form. Elevate hands as needed to maintain straight body and full range of motion on ring pushups. Post scaled weight(as a % of your bodyweight) and hand position along with time in Comments

CrossFit Workout of the Day - Tuesday 05/13/08

For time:

15 Reps of GHD situps, ring pushups, abmat situps
400M run
15 Reps of GHD situps, ring pushups, abmat situps
800M run
15 Reps of GHD situps, ring pushups, abmat situps
400M run
15 Reps of GHD situps, ring pushups, abmat situps

Use a medball for all situps, increasing weight each round

Scale down, substitute anchored situps for GHD situps and standard pushups instead of rings. Elevate hands if necessary to maintain a straight midline and full range for pushups.

Post time and loads to Comments

Monday 05/12/08

For Time:

Row (25 calories)
50 Box jumps
50 KB swings
50 Push press
50 Sit-ups
50 Pushups
50 Walking lunges

Friday 5/09/08 W.O.D.

3 Rounds For Time
Run 800m
95lb Thrusters 15
Knees to Elbows 21

W.O.D Thursday 5/8/08

3 Rounds For Time

Row 500m or Run 400m
50 wallballs

CrossFit Workout Wednesday 05/07/2008

21-15-9 reps:

Deadlift 225lbs
Sit-ups

Post time to comments

Tuesday 5/6/08 W.O.D.

5 Rounds

5 Dumbell Deadlifts
5 Dumbell Hangcleans
5 Dumbell Push Press
5 Dumbell Squat

CrossFit Workout Monday 05/05/08

Do as many rounds as possible in 20 minutes:

10 Thrusters 65lbs
10 KB/DB swings 35lbs

Scale weight accordingly; post number of rounds to comments

CrossFit Workout - Friday 05/02/08

As many rounds in 20 minutes:

500m Row
Max pullups

Post number of rounds to Comments

CrossFit Workout - Thursday 05/01/08

Death by Thrusters

21-15-12-9-6-3-1-3-6-9 reps of
95lb Thruster, for time

Minimum of 1 minute rest between rounds until the sixth round (3 reps). Rest is voluntary thereafter.

Post overall time, including rest, to Comments

Scale to 65lb or 45lb as needed

CrossFit Strength Workout - Wednesday 04/30/08

Front Squat 5-5-5-5-5
Weighted Pullup 1-1-1-1-1

Perform the weighted pullup rep after each set of front squats, 3 minute rest between sets.

Post loads to Comments

CrossFit workout - Tuesday 04/29/08

300 workout

25 pullups, 50 box jumps, 75 squats
25 pushups, 50 situps, 75 KB swings

For time

CrossFit Workout - Monday 04/28/08

Pushup ladders

15 rounds with 8 squats and 8 situps per round....for time

FRIDAY 04/25/08 W.O.D.

"Nicole"

Total rounds in 20 minutes:

400m run
Max pullups

Post total rounds/total pullups to comments

THURSDAY 04/24/08 W.O.D.

For time:

Row 500m
Run 1/4 mile
Row 1000m
Run 1/2 mile
Row 500m
Run 1/4 mile

Post time to comments

WEDNESDAY 04/23/08 W.O.D.

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

Post weights to comments

TUESDAY 04/22/08 W.O.D.

4 rounds for time:

10 SDHP 95lbs
10 Thrusters 95lbs
10 Pullups
10 Pushups

Post time to comments

MONDAY 04/21/08 W.O.D.

For time:

50 wallballs
50 pushups
35 wallballs
35 pushups
20 wallballs
20 pushups

CrossFit WOD - Friday 04/18/08

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to Comments

Deck of Cards CrossFit Workout - Thursday 04/17/08

Deck of Cards workout, for time

Spades - DB Thrusters
Clubs - Jumping Squats
Hearts - Pushups
Diamonds - Hanging knees to elbows

Jokers=10 Burpees

Turn over a card and perform that # of repetitions of the exercise for that suit. Continue turning cards, with no rest between exercises, until you are through the deck. When a joker appears, do 10 burpees.

Post time to Comments

Scaling the workout - Aces = 1 rep for beginners and 11 reps for experienced CrossFitters. Also, turn two or three cards face up and slide them in the middle and/or 3/4 down in the deck. When these cards show, take a 30-60 second rest before continuing on.

CrossFit Heavy Lift Day - Wednesday 04/16/08

Warm up-Push Press and Push Jerk with an empty bar

Push Press 5-5-5
Push Jerk 5-5-5

3 minute rest between sets

Post load to Comments

Choose loads to max out on 3rd set of Push Presses so that is necessary to Push Jerk the next higher load. This will help you appreciate the jerk!

CrossFit Workout of the Day - Tuesday 04/15/08

Warm up, PVC or empty bar

15 Press
15 Push Press
35 Push Jerk

Helen, 3 rounds for time of

400M run
12 pullups
21 kb swings - 55lb

Post time to Comments

CrossFit Workout of the Day - Monday 04/14/08

"Quarter Gone Bad"

Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

Post total reps for all five rounds to comments.

Crossfit Workout Thursday 04/10/2008

For Time:

185lb deadlift x21
400m run
Knees-2-elbows x21
185lb deadlift x18
400m run
Knees-2-elbows x18
185lb deadlift x15
400m run
Knees-2-elbows x15
185lb deadlift x12
400m run
Knees-2-elbows x12

Crossfit Workout Wednesday 04/09/2008

Standing Press 5-5-5-5-5

Post load to comments

Crossfit Workout, Tuesday 04/08/08

5 rounds for time:

500m row or 400m run
21 ring dips

Post time to comments

Mon 04/7/08 W.O.D.

"Cindy"

20 minutes/total rounds: 5 pullups/10 pushups/15 squats

Crossfit Workout 04/04/2008

Three rounds:

1000m row
50 thrusters 45lb
30 pullups

Crossfit Workout 04/03/2008

21-15-9 reps:

Cleans
Ring Dips

Tuesday 4/1/2008

3 rounds for time
Run 800m
50 back extentions
50 sit-ups

Monday 03/31/2008 W.O.D.

Four rounds for time:

Run 400m/row 500m
30 box jumps 24" box
30 wallballs

W.O.D. 3/28/2008

7 rounds for time
45lb barbell clean -4
OHS -4
OH walking lunge-4
Sit-ups-21

Crossfit WOD 03/27/2008

5 rounds:

row 400m
21 thrusters 95lb

Post time to comments

W.O.D March 26, 2008

75 sit-ups
OHS 5-5-5-5-5-5-5
75 sit-ups

W.O.D. Tuesday 3/25/2008

30 Hand stand push-ups

40 Pull-ups

50 Kettle bell swings

60 Sit-ups

70 Burpees

For Time

W.O.D. March 24,2008

5 Rounds for time:

95lb Hang Squat Clean- 21
Run 400m/Row 500m

Friday W.O.D.

4 Rounds
1/4 run or 500m row
2 minute rest between rounds

Crossfit Workout Thursday 03/20/08

"Fight Gone Bad" 3 rounds:

Wall Balls 20#
SDHP 75#
Box Jumps 24"
Push press 75#
Row (calories)

One minute each exercise. Count total reps/calories. One minute rest between rounds. Post total reps/calories for three rounds combined to comments.

Crossfit Workout Wednesday 03/19/2008

Cleans 5-5-5-5-5

Post weight to comments

Crossfit Workout Tuesday 03/17/08

Total rounds in 20 minutes:

2 muscle ups
4 HS pushups
8 kb/db swings

post total rounds to comments

CrossFit Workout: Monday 03/17/08

As many rounds in 20 minutes:

500m Row
Max pullups

Post number of rounds to comments

CrossFit Workout - Friday 03/14/08

Rowing Michael

Three rounds for time of:

Row 1000 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

CrossFit Workout - Thursday 03/13/08

"Thursday the 13TH"

6 - DB Push Press - 40lb pair
6 - Hanging Knees to Elbows (KTE)
6 - KB Swing - 55lb

13 Rounds for time

Post to Comments

CrossFit Workout - Wednesday 03/12/08

Front Squat 5-5-5-5-5

Post loads to Comments

CrossFit Workout - Tuesday 03/11/08

Body Weight Max Reps, 5 rounds - 2 minutes rest between rounds

Pullups - deadhang, kipping, jumping or ring rows
Pushups - ring, parallete, decline or incline
Situps - GHD or Abmat if available
Squats - jumping or air squat

Each round consists of performing max reps with no rest between each exercise. You reach your max rep# at the first break in action. For example, any momentary delay, pause or rest ends the set. Record reps to Comments.

Perform exercises in any order, but keep consistent through all 5 rounds.

Crossfit Workout - Monday 03/10/08

7 rounds for time of:

95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Crossfit Workout Friday 03/07/08

Row 1000m, then:

Pullups Pushups Situps

10 20 20
15 20 15
20 20 10

Row 1000m

Crossfit Workout 03/06/2008

"Fight Gone Bad"

3 rounds/1 minute each station:

wallballs
SDHP 75lbs
24" box jumps
push press 75lbs
row (calories)

1 minute rest between rounds

WEDNESDAY 03/05/2008 W.O.D.

Back Squat:

5-5-5-5-5-5-5 reps

Use only weights in which STRICT form can be maintained

Crossfit Workout - Monday 03/03/08

CF Warmup x3

For Time-
500M row
21 BW deadLift
21 1/2 BW push press

500M row
15 BW deadLift
15 1/2 BW push press

500M row
9 BW deadLift
9 1/2 BW push press

post time to Comments

CrossFit Fran Workout - 02/29/08

21-15-9 reps of

95lb thrusters
pullups

Post time to Comments

CrossFit Workout - Thursday 02/28/08

Total reps

5 minute - Row
4 minute - Squat
3 minute - KB Swing - 36lb
2 minute - SD high pull - 65lb
1 minute - pushup
No delay between rounds, rest as needed.

Count total reps, calories for Row, Post to Comments

CrossFit Workout - Wednesday 02/27/08

Standing Press 5-5-5-5-5

200M Row after each set, for time

Post load and total time to Comments

CrossFit Cleveland - Tuesday 02/26/08

Partner Deck of Cards

with a partner..
Clubs - Med ball toss - (over 8 foot bar)
Spades -Situp with med ball pass
Diamonds - Pullups
Hearts - Pushups
Jokers - 12 Burpees

For time.

Monday 02/25/2008 W.O.D.

4 Rounds for time:

500m row
25 kb/db swings
25 pullups

CrossFit Workout - Friday 02/22/08

For time, 21-15-9-6-3-1-3-6-9-15-21 reps of

DB Push Press - 30lb pair
Hanging KTE

Post time and load to Comments

CrossFit Workout - Thursday 02/21/08

3 L-pullups
6 Pushups
9 OHS - 45lb bar

Max rounds in 15 minutes, post to Comments

Sub for L-Pullup, do a regular pullup followed by KTE

CrossFit Heavy Lift Day - Wednesday 02/19/08

CF Warmup x 3

Deadlift 5-5-5-5-5

Post loads to Comments

Crossfit Tabata Workout - Tuesday 2/19/08

"Tabata's"

20 seconds work/10 seconds rest of the following:

1. Pushups
2. Kettlebell/dumbell swings
3. Sit-ups
4. Squats

8 rounds of each exercise. Finish one exercise before moving to the next. 16 minutes total.

CrossFit Workout of the Day - Monday 02/18/08

4 rounds, for time

30 KB Swings - 36lbs
30 OHS – 45lb bar
30 Back extensions

Post time to Comments

FRIDAY 02/15/2008 W.O.D.

Total rounds in 20 minutes:

Row 500m (one time only), then:
5 situps
10 db swings
15 walking lunges

Post number of rounds to comments

THURSDAY 02/14/2008 W.O.D.

"Fran": 21-15-9 reps:

95lb thruster
pullups

Post time to comments

WEDNESDAY 02/13/2008 W.O.D.

Push Press 3-3-3-3-3

Post weight to comments

TUESDAY 02/12/2008 W.O.D.

For time:

500m row
27box jumps
27 wallballs
27 situps
27 kb swings
27 overhead squats
27 burpees
500m row

(For Brian E., who is 27 years old today)

MONDAY 02/11/2008 W.O.D.

4 rounds for time:

Row 500 m/jump rope 2 minutes
25 Push Press 65lbs.
20 Push-Ups
15 Pull-Ups

Alternate each round between rowing and jumping rope

FRIDAY 02/08/2008 W.O.D.

5 rounds for time:

2 minute jump rope
25 box jumps
25 wallballs

THURSDAY 02/07/2008

4 rounds:

10 pullups
20 pushups
30 situps
40 squats

3 minute rest between rounds

WEDNESDAY 2/6/08 W.O.D.

Overhead squats: 5-5-3-3-1-1-1-1

Post weight to comments

TUESDAY 2/05/2008 W.O.D.

For time:

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

95lb push press
95lb front squat
med ball cleans

10 reps of each, 9 reps of each, etc...

CROSSFIT CLEVELAND W.O.D. MONDAY 2/04/08

"Cindy"

20 minutes: 5 pullups/10 pushups/15 squats.

Post number of rounds to comments.

CrossFit Workout of the Day - Friday 02/01/08

3 rounds for time

12 Jumping Burpee Pullups
24 KB Swings
36 Squats
500M Row

Post time to Comments

CrossFit Core Strength Workout

CrossFit WOD - Thursday 01/31/08

CF Warm-up x3

As many rounds as possible in 21 minutes of

5 max vertical leaps
10 hanging knees to elbows (KTEs
15 box jumps

Post # of rounds to Comments

CrossFit Strength Workout - Wednesday 01/30/08

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

Post loads to Comments

CrossFit Workout - Tuesday 01/29/08

Warmup 15 situps, 15 back extensions, 15 wall balls - 3 rounds

For time:

11 Sommersaults
21 pullups
31 pushups
41 KB swings - 36 lb
51 push press-25lb DBs
61 squats


Complete all reps before moving to the next set, in this order. Rest as needed.

Post time to Comments

CrossFit Workout - Monday 01/28/08

For time

150 thrusters
150 high pulls

Use 65lb barbell for both exercises. Scale down - empty bar
Break into any combination of reps/sets as needed

Post time and loads to Comments

Friday 01/25/2008 WOD

21-15-9 reps:

65lb thruster
Burpees

Post time to comments

Thursday 1/24/2008 WOD

Do 50 of each of these exercises
Box Jumps
Push-Ups
65lb Deadlift
Wallballs
Dumbell swings
For Time

Wednesday 1/23/2008

Squats
5-5-3-3-3-3-3
To max weight

Tuesday, 01/22/2008 WOD

5 rounds:

1 Minute Jump Rope
15 Deadlifts (95 lbs)
20 Push-Ups
For Time

CrossFit Workout- Monday 01/21/08

Sit-ups-Burpees-Squats

Follow this rep scheme: 5-15-25, 10-15-20, 15-15-15, 20-15-10, 25-15-5, 20-15-10, 15-15-15, 10-15-20, 5-15-25. 1st set: 5 sit-ups-15 burpees-25 squats. 2nd set: 10 sit-ups-15 burpees-20 squats, etc...

CrossFit Workout - Thursday 01/17/08

Deck of Cards workout, for time

Spades - thrusters
Clubs - box jumps
Hearts - pushups
Diamonds - situps

Jokers=10 sommersaults

Turn over a card and perform that # of repetitions of the exercise for that suit. Continue turning cards, with no rest between exercises, until you are through the deck. When a joker appears, do 10 sommersaults.

Post time to Comments

Scaling the workout - Aces = 1 rep for beginners and 11 reps for experienced CrossFitters. Also, turn two or three cards face up and slide them in the middle and/or 3/4 down in the deck. When these cards show, take a 30-60 second rest before continuing on.

CrossFit Workout - Wednesday 01/16/08

Push Press 5-5-5-5-5
Weighted Pullup 1-1-1-1-1

Perform a single weighted pullup immediately following the 5 reps of push presses, followed by a 3 minute rest.

Post loads to Comments

CrossFit Workout - Tuesday 01/15/08

For time...
50 Wallball shots
20 Pushups
40 Wallball shots
20 Pushups
30 Wallball shots
20 Pushups
20 Wallball shots
20 Pushups
10 Wallball shots
20 Pushups

Post time to Comments

CrossFit Workout - Monday 01/14/08

3 rounds for time,

12 pullups
21 KB swings
400m run or 500m row

Post time to Comments

FRIDAY 01/11/2008

Do as many rounds as possible in 20 minutes of the following:

10 wallballs
10 sumo deadlift high pulls 65lbs
5 burpees

Post number of rounds to comments

THURSDAY 01/10/2008

4 rounds for time:

10 pullups
20 pushups
30 situps
40 squats

3 minute rest between rounds

WEDNESDAY 01/09/2008

Deadlift 5-3-3-2-2-2-1-1-1

Post loads to comments

TUESDAY 01/08/2008 W.O.D.

For time:

Jump rope 2 minutes
50 box jumps
25 kb swings
50 wallballs
25 pushups
50 walking lunges
25 situps

W.O.D. MONDAY 01/07/2008

21-18-15-12-9-6-3-1 reps for time:
65lb push press
knees to elbows

CrossFit Cleveland WOD- Friday 01/04/08

12 pushups
12 squats
100M Row or 60 M sprint - all out
1 full minute rest

12 rounds

Post overall time to Comments

CrossFit Cleveland WOD- Thursday 01/03/08

Body Weight Max Reps, 5 rounds - 2 minutes rest between rounds

Pullups - deadhang, kipping, jumping or ring rows
Pushups - ring, parallete, decline or incline
Situps - GHD or Abmat if available
Squats - jumping or air squat

Each round consists of performing max reps with no rest between each exercise. You reach your max rep# at the first break in action. For example, any momentary delay, pause or rest ends the set. Record reps to Comments.

Perform exercises in any order, but keep consistent through all 5 rounds.

Workout of the Day- Wednesday 01/02/08

Front Squat 5-5-5-5-5

Post load to Comments

Warmup- 1 min. jump rope, 1 min. row, 1 min. med ball clean, 2 rounds

Workout of the Day - Tuesday 01/01/08

Happy New Year!

Tabata intervals - 20 seconds of work followed by 10 seconds of rest.

Complete 8 rounds of one exercise and move to to the next without rest

pushups
situps
walking lunges
jumping squats

Post total reps to Comments