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.