CrossFit Heavy Deadlift Workout - Wednesday 10/01/08

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

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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

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CrossFit Workout - Monday 09/29/08

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

4 rounds - for time

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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

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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

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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.