3 rounds:
185lb deadlift x21
30 pullups
Tuesday, March 31, 2009
Monday, March 30, 2009
tuesday 03/31/2009 W.O.D.
Row 2000m/run 1600m
20 wall balls
Row 1000m/run 800m
35 wall balls
Row 500m/run 400m
50 wall balls
20 wall balls
Row 1000m/run 800m
35 wall balls
Row 500m/run 400m
50 wall balls
Sunday, March 29, 2009
Thursday, March 26, 2009
CrossFit W.O.D. - Friday 03/27/09
Tabata intervals
20 seconds of work followed by 10 seconds of rest for eight rounds of
squats
pushups
KB swings
situps
squats
Complete all eight 20 second rounds of each exercise before moving to the next, with no rest in between. Post total reps to Comments
20 seconds of work followed by 10 seconds of rest for eight rounds of
squats
pushups
KB swings
situps
squats
Complete all eight 20 second rounds of each exercise before moving to the next, with no rest in between. Post total reps to Comments
Wednesday, March 25, 2009
Crossfit W.O.D. - Thursday 3/26/09
7 rounds for time
10 pullups
10 double pushup burpees
Post time to Comments
Do two pushups in each burpee, jump and clap hands overhead on each rep
10 pullups
10 double pushup burpees
Post time to Comments
Do two pushups in each burpee, jump and clap hands overhead on each rep
Tuesday, March 24, 2009
Crossfit Strength WOD - Wednesday 03/25/09
5 Rounds of
10 reps 115lb push press
5 one-legged squat - R&L
2 minute rest
Finish with short metcon
six rounds for time
3 pullups
6 pushups
9 situps
12 jumping jacks
Use rings or barbell in squat rack for support on one-leg squats as needed.
10 reps 115lb push press
5 one-legged squat - R&L
2 minute rest
Finish with short metcon
six rounds for time
3 pullups
6 pushups
9 situps
12 jumping jacks
Use rings or barbell in squat rack for support on one-leg squats as needed.
Monday, March 23, 2009
CrossFit W.O.D. Tuesday 03/24/09
max rounds in 20 minutes of...
300M row
Overhead Squat - 15 reps, 45lb bar
pushup - 15 reps
Post # of rounds to Comments
Over/under is ten (10) rounds as Rx'd
300M row
Overhead Squat - 15 reps, 45lb bar
pushup - 15 reps
Post # of rounds to Comments
Over/under is ten (10) rounds as Rx'd
Sunday, March 22, 2009
Crossfit Workout - Monday 03/23/09
Warmup - 200M row, 30 pushups, 300M row, 20 pushups, 400M row, 10 pushups
Workout
60 reps each, for time, of
20lb wall ball shots
situps
box jump squats
55lb KB swings
Post time to Comments
Box jump squats=land in or drop to a full squat on top of the box before extending hips
Workout
60 reps each, for time, of
20lb wall ball shots
situps
box jump squats
55lb KB swings
Post time to Comments
Box jump squats=land in or drop to a full squat on top of the box before extending hips
Friday, March 20, 2009
Wednesday, March 18, 2009
Tuesday, March 17, 2009
Monday, March 16, 2009
Tuesday 03/17/2009 W.O.D.
5 Rounds:
2 minutes jump rope
15 SDHP 75lbs
Depending on the weather, we can do 400m runs instead of rope jumps
2 minutes jump rope
15 SDHP 75lbs
Depending on the weather, we can do 400m runs instead of rope jumps
Sunday, March 15, 2009
Thursday, March 12, 2009
CrossFit Cleveland WOD - Friday 03/13/09
For time, 30-25-20-15-10-5 reps of
Wall balls
Box jumps
Post time to Comments
Wall balls
Box jumps
Post time to Comments
Wednesday, March 11, 2009
CrossFit Cleveland WOD - Thursday 03/12/09
15 - DB hang clean + thruster - 30lb DBs
500M Row
15 - DB hang clean + thruster - 30lb DBs
500M Row
15 - DB hang clean + thruster - 30lb DBs
500M Row
15 - DB hang clean + thruster - 30lb DBs
For time, post to Comments
Start from mid thigh and perform a hang clean (catch in a full squat, not a power clean) followed with a push press starting from the bottom position to overhead lockout-reset feet, rinse and repeat.
500M Row
15 - DB hang clean + thruster - 30lb DBs
500M Row
15 - DB hang clean + thruster - 30lb DBs
500M Row
15 - DB hang clean + thruster - 30lb DBs
For time, post to Comments
Start from mid thigh and perform a hang clean (catch in a full squat, not a power clean) followed with a push press starting from the bottom position to overhead lockout-reset feet, rinse and repeat.
Tuesday, March 10, 2009
CrossFit Cleveland WOD- Wednesday 03/11/09
1x body weight dead lift - 15 reps
pushups - max reps
KTEs - max reps
2-3 minute rest
5 rounds. There is no time component to this workout. Perform each dealift rep with perfect form. Reduce weight if form breaks down.
Record max reps of pushups and KTEs to Comments
pushups - max reps
KTEs - max reps
2-3 minute rest
5 rounds. There is no time component to this workout. Perform each dealift rep with perfect form. Reduce weight if form breaks down.
Record max reps of pushups and KTEs to Comments
Monday, March 9, 2009
CrossFit Cleveland WOD - Tuesday 03/10/09
With a continuously running clock do three dead hang pull-ups and 10 squats the first minute, and repeat each minute for 25 minutes total. Rest after the pullups and squats for the remainder of the minute.
Example:
:00-1:00 3 dead hang pullups, 10 squats, rest
1:01-2:00 3 dead hang pullups, 10 squats, rest
2:01-3:00 3 dead hang pullups, 10 squats, rest
3:01-4:00 3 dead hang pullups, 10 squats, rest
..........
24:01-25:00 3 dead hang pullups, 10 squats, rest
Perform jumping pullups with negatives or use bands for assistance.
Scale down - 15 minutes total finishing with a 1500M row
Example:
:00-1:00 3 dead hang pullups, 10 squats, rest
1:01-2:00 3 dead hang pullups, 10 squats, rest
2:01-3:00 3 dead hang pullups, 10 squats, rest
3:01-4:00 3 dead hang pullups, 10 squats, rest
..........
24:01-25:00 3 dead hang pullups, 10 squats, rest
Perform jumping pullups with negatives or use bands for assistance.
Scale down - 15 minutes total finishing with a 1500M row
Sunday, March 8, 2009
CrossFit Cleveland WOD - Monday 03/09/09
Run 500M (Spring Garden block)
18 ring dip
18 pushup
4 rounds for time. Post time to Comments
18 ring dip
18 pushup
4 rounds for time. Post time to Comments
Friday, March 6, 2009
Wednesday, March 4, 2009
Thursday 03/05/2009 W.O.D.
4 rounds:
Run 400m/row 500m
30 box jumps
30 K2E
Rounds 1 & 3 do regular box jumps. Rounds 2 & 4 do lateral box jumps. Adjust box size as needed for lateral box jumps.
Run 400m/row 500m
30 box jumps
30 K2E
Rounds 1 & 3 do regular box jumps. Rounds 2 & 4 do lateral box jumps. Adjust box size as needed for lateral box jumps.
Monday, March 2, 2009
Tuesday 03/03/2009 W.O.D.
15-12-9-6-3 reps:
Split jerk 115lbs
HSPU
Bodybuilders
Bodybuilders are 8-count burpees; after the pushup, spread your legs then bring them back together
Split jerk 115lbs
HSPU
Bodybuilders
Bodybuilders are 8-count burpees; after the pushup, spread your legs then bring them back together
Sunday, March 1, 2009
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