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