Crossfit Workout - Thursday 07/01/10

row - 8 minutes for max calories
wall ball - 6 minutes for max reps
clapping pushup - 4 minutes for max reps
pullup - 2 minutes for max reps

Record score per exercise and combined total to the white-board or P\post to Comments

Crossfit Workout - Wednesday 06/30/10

Happy Birthday Staci. 29 all over again!

Turkish get-up 3-3-3-3-3

3 reps right side and 3 reps left side each round, increase weight each round

Warm down WOD - 43 jumping goblet squats, for time 36lb KB men, 25lb KB women

CrossFit Workout - Tuesday 06/29/10

3 rounds for time of

500M run
25 burpees

Record time on white-board or post to Comments

RESULTS:

Crossfit Workout - Monday 06/28/10

Ashley asked for a birthday wod, she's turning 36 today.  You won't forget she's 36 after this one.  Justin and Patrick, you can celebrate your birthdays today too, just pretend you're old like Ashley ;>)

mini-Cindy

3 pullups

6 pushups

9 squats

36 rounds, for time.

There is a 36 minute max on this workout.  If you can't finish in 36 minutes, record the number of rounds performed in the time allowed or post your time to complete the 36 rounds on the white-board or post to Comments.

Warmup: 36 calories on the Concept 2 rower
cool down: 36 jumping ball slams, for time

We'll see you at Around the Corner in Lakewood at 7:00pm, guest bartending fund raiser for Kate Rawlings.  Be there, and don't forget there will be a "Cash for gold, silver and platinum" crew there to pay for your night out. 

Details here Get Team Killer to the Crossfit Games

and here, the Techczar will be competing against Susie Sharp and Jim Kukral in a Celebrity Bartending Throwdown at this event. Jim says he can't beat Susie but the Tech Czar is pulling out all the stops and taking the gloves off.  Be there, baby!

RESULTS:

Crossfit Workout - Saturday 06/26/10

21-18-15-12-9-6-3 of

front squats & pullups

Record time and load to the white-board or post to Comments

CrossFit Workout - Friday 06/25/10

CF Football-style WOD

at the top of the minute

20 seconds, max rep 135lb clean and jerk and rest for the remainder of the minute
20 seconds, max rep horizontal ring row and rest for the remainder of the minute

for a total of 8 rounds, 16 minutes

Record total reps per exercise per round to the white-board or post to Comments

continue until the clock hits 16:00. Alternating, you will perform 8 sets of clean and jerks and 8 sets of horizontal ring rows. Get the bar from the ground to overhead any way you choose, just like Grace. Power clean, squat clean, press, push press, jerk, snatch I don't care.  Ground to overhead.

Crossfit Workout - Thursday 06/24/10

from the main site last week

Row 2K

50 Wall-ball shots, 20 pound ball

Row 1K

35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

or you can choose to substitute

Run 2000 meters
60 Wall-ball shots, 20 pound ball

Run 1000 meters

45 Wall-ball shots, 20 pound ball

Run 500 meters
30 Wall-ball shots, 20 pound ball

run multiple 500 routes near the gym, Madison to Spring Garden to Fries and back.

RESULTS:

CrossFit Workout - Wednesday 06/23/10

CF Football-style WOD

at the top of the minute

20 seconds of deadlifts and rest for the remainder of the minute

20 seconds of burpees and rest for the remainder of the minute
for a total of 8 rounds, 16 minutes

Deadift weight should be approx. 60% of your 1-rep max or 1.25x your bodyweight, whichever is less.

Record total reps per exercise per round to the white-board or post to Comments

Example:

first 20 seconds, max rep deadlifts

rest for 40 seconds

next 20 seconds, max rep burpees
rest for 40 seconds
next 20 seconds, max rep deadlifts
rest for 40 seconds
next 20 seconds, max rep burpees
rest for 40 seconds

continue until the clock hits 16:00. Alternating, you will perform 8 sets of deadlifts and 8 sets of burpees

RESULTS:

CrossFit Workout - Tuesday 06/22/10

Choice Day

run 10K or

7 rounds for time of

12 DB hang squat cleans

12 box step-ups with a DB press

25-30lb DBS for men
15-20lb DBs for women

each individual step-up counts as one rep, not the usual right and left step equalling one rep. So that means 12 total step-up presses per round, not 24.

Do not put the weights down during the entire workout. There is a 10 burpee penalty every time you have to drop the weights, performed before you resume your reps, not added to the end of the workout.

The 10K route is two laps of our 3 mile circuit to the bottom of the metropark's hill and back adding a trip around the barber shop each lap. That is as close to 6.2 miles as we can get, with two big hill climbs for good measure.

RESULTS:

Crossfit Workout - Monday 06/21/10

max rounds in 30 minutes of


10 pullups
15 clapping pushups
20 squats
200 meter sprint

Post # of rounds to the white-board or post to Comments

RESULTS:

Crossfit Workout - Saturday 06/19/10

CrossFit Workout - Friday 06/18/10

Grace

30 reps - 135lb ground to overhead

Record time on the white-board or post to Comments

RESULTS:

CrossFit Workout - Thursday 06/17/10

for time

1500 meter row

1000 meter run
500 mountain climbers (R&L=2 reps)

Record time to the white-board or post to Comments

Results:

CrossFit Workout - Wednesday 06/16/10

5 rounds of

75lb overhead squat - 15 reps
rest 1 minute
75lb shoulder press - 15 reps
rest 2 minutes

There is no time component to this workout. Take the necessary time to complete all reps with perfect form. Scale weight as needed, use the same bar for both exercises. Record number of shoulder press reps each round.

RESULTS:

Kate "Killer" Rawlings Games Training workout

Overhead squat 5-5-5-5-5

rest 5 minutes

Grace @95lb

CrossFit Workout - Tuesday 06/15/10

Ab-Killer week continues....

4 minutes - kettlebell swings
1 minute - flutter kicks

4 minutes - L-pullups
1 minute - flutter kicks

4 minutes - walking lunge with weight plate held overhead
1 minute - flutter kicks

4 minutes - ball slams
1 minute - flutter kicks

Record total reps for all exercises.
KB Swings - men 55lb, women 36lb
lunges - men 35lb plate, women 25lb plate
L-pullup sub, modified pullups (band assisted or ring rows) plus knees to elbows, 10 reps each alternating for 4 minutes.

RESULTS:

Kate "Killer" Rawlings Games Training workout, from the main site.

Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

Cool down:

2 minutes - walking lunge with weight plate held overhead
1 minute - flutter kicks

2 minutes - ball slams
1 minute - flutter kicks

run 1.2 mile

Crossfit Workout - Monday 06/14/10

This week is Ab-Killer week at CrossFit Cleveland.

15 hanging knees to elbows
15 plank crawls (R&L = 1 rep)
15 wall ball situps
15 4-count flutter kicks
15 squats

6 rounds.

You can choose to do this workout "for time" or ignore the clock and just get it done, focusing on perfect form and full range of motion. NO swinging through the knees to elbows.

For those of you who ask what a plank crawl is, here's a short video
CrossFit Cleveland - Plank Crawls

RESULTS: Sorry, a few of the early folks got erased before I snapped the pic.

Crossfit Workout - Saturday 06/12/10

Kate Rawlings will be administering a Killer WOD on Saturday.  You'll have to show up to find out what it is.

Results will be posted on Monday.

RESULTS:

CrossFit Workout - Friday 06/11/10

R.E.'s triplet from Saturday
1->10 10->1 pyramid of

burpee pullups
jumping ball slams
wall ball situps

For time, post results to the white-board or to Comments. Yes, you do the 10 rep round twice, it's a full up ladder and down ladder.

R.E. get to choose between doing Thursday's WOD or try to beat his time from last Saturday.

RESULTS:

CrossFit Workout - Thursday 06/10/10

Another gem from Saturday, Rick's Triplet on the run

5 rounds for time

15 clapping pushup
15 double under
15 squat pull down
500M run

If you can't do a clapping pushup on the floor, stack our new zebra tatami mats to elevate your hands high enough off the floor to where you can do the clapping pushup. Sub for double unders, 3x singles and 3x jumping jacks. Squat pull downs, ask the trainer for a demo. Basically you stand with your feet in deadlift stance and use your hip flexors to pull yourself down to the bottom of a squat. Your feet will come off the ground slightly while switching to a squat stance, land at the bottom of the squat by forcefully pulling yourself down.

Post time and scaling to the white-board or post to Comments

Kate "Killer" Rawlings workout

15 seconds 45lb jumping back squat, then rest for the remainder of the minute
200M row, then rest for the remainder of the minute

10 rounds, 20 minutes total. Record reps per round.

Cool down: turkish get-ups, 3 right, 3 left - 15lb bar, 20lb bar, 25lb bar (use OLY training bar)

Kate decides the weights for her training partners to use for the jumping back squats and TGUs

RESULTS:

Crossfit Workout - Wednesday 06/09/10

max rep pullups
max rep jumping air squats (35 minimum reps)
rest 1.5 - 2 minutes

5 rounds, record number of pullups and jumping air squats each round to the white-board or post to Comments

This workout is not for time. Jump on the bar and perform as many pullups as you are able without stopping.  Once you pause for more than one second you are finished for the round. Then perform as many jumping air squats as you are able without stopping. Once you pause for more than one second you are finished for the round. If you do not perform at least 35 reps, rest as needed to get them done. Rest approximately 2 minutes and repeat four more times.

Jumping air squat, maintain weight on heels at the bottom, feet must leave the ground with fully extended knees and hips at the top.

Warmup: 3 rounds of the Crossfit warmup minus pullups
Cool down: 1.2 mile run, for time

Crossfit Workout - Tuesday 06/08/10

5 rounds for time of...

21 reps - summo deadlift high pull - 75M/55W
21 reps - box jumps - 20"
21 reps - 4-count flutter kick

Scale weight on SDHP down as needed, use KBs instead of bars for 55lb or less

Post time and load to white-board or Comments

CrossFit Workout - Monday 06/07/10

Triplet Week, the Best of Saturday's WODs

Shelley's WOD

30-25-20-15-10-5 reps of
DB thrusters
4-count mountain climbers
wall ball situps

CrossFit Workout - Saturday 06/05/10

You Pick Two, We Pick One!

Then you pick a card to see what rep scheme you do!

Crossfit Workout - Friday 06/04/10

"Cindy"


Complete as many rounds in 20 minutes as you can of:


5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary" 


Complete as many rounds in 20 minutes as you can of:


5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

The tire is painted!

Crossfit Workout - Thursday 06/03/10

75 jumping ball slams

750 meter run

75 kb swings - 55lb

750 meter run

75 ring pushups (feet on box, body horizontal)

750 meter run

for time - post results to the white-board or Comments

jumping ball slams, extend your arms completely overhead while jumping both feet off the ground before each slam.

RESULTS

Crossfit Workout - Wednesday 06/02/10

deadlift - 18 reps (1x bodyweight)
2-count flutter kick - 50 reps
500M run
rest 2 minutes

4 rounds. Time only the 500M runs, perform the deadlifts slowly maintaining perfect form on all reps. Record 500M times to the white-board or Comments.  Scale the weight to 50% of your one rep max

Kate "Killer" Rawlings & friends Workout @ 7:15am

4 rounds, for time

500M run
2-count flutter kick - 50 reps

deadlift - 18 reps (1x bodyweight)

THE RABBIT: Kate starts when Wayne finishes his first 500M run.

Warmup for the entire month of June: Trainer's choice
Cool down for the entire month of June: 1.2 mile run
(north on Cordova to Detroit and back south on Larchmont on odd days, north on Larchmont to Detroit and back south on Cordova on even days)