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