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