CrossFit Workout - Tuesday 03/01/11

Death by front squats  95lb men/65lb women, off the floor

Perform 1 reps during the first minute, 2 reps during the second minute, 3 reps during the 3rd minute, and continue as long as you are able.

Warmup:  1500m row & 75 wall balls, partition any way you choose
Cool down: Trainer's choice

RESULTS:

Executive Fitness Group - Day 4

CrossFit Workout - Monday 02/28/11

For max reps...

8 minutes - max pushups
6 minutes - max v-situps
4 minutes - max kb swings
2 minutes - max burpees

Post # of reps per exercise, to Comments

Warmup: 1500M row or run & 75 wall balls, partition any way you choose
Cool down: trainer's choice


RESULTS:

CrossFit Workout - Saturday 02/26/11

RESULTS:

CrossFit Workout - Friday 02/25/11

no clock today, 5 rounds of 10 reps of

single ring row with supinated grip (palms up)
tricep pushup (halo)
box squats (speed)  45lb-M 33lb-W
back extension - on GHD
KTE - strict, no swing

Warmup: 500m row & 20 stepping lunge x 3 rounds
Cool down: one-arm horizontal ball slams - 10 R&L x 3

RESULTS:

CrossFIt Workout - Thursday 02/24/11

3 rounds for time of

25 kb swing (55lb/36lb)
12 burpee
25 goblet squat (55lb/36lb)
12 burpee

Warmup:  CFC ab cool down - 2 rounds
Cool down: 50 pullups, for time

CrossFit Workout - Wednesday 02/23/11

Deadlift 8-8-8-8-8

Increase weight each set.  Plan for reaching 75% of your 1 rep max in the 3rd set. Warmup deadlifts with 2 set of 8 reps at 35-50% of your 1 rep max following the row & squat warmup.

Warmup: 500m row & 50 squats, 3 rounds
Cool down: trainer's choice

CrossFit Workout - Tuesday 02/22/11

WOD 2 from the CrossFit Ann Arbor Midwest Winter Challenge

max rounds in 12 minutes of

9 toes to bar
15 hand release pushups
21 squats

Warmup: Trainer's choice
Cool down: 1500m row, for time

Crossfit Workout - Monday 02/21/11

100 burpee pullups, for time

Warmup: 300 meter row, 25 squats, 25 pushups x 4 rounds
Cool down: trainer's choice

Crossfit Workout - Saturday 02/19/11

Murph

for time...
run one mile
100 pullups
200 pushups
300 squats
run one mile

CrossFit Workout - Friday 02/18/11

no clock today, just 30 minutes of drills and skills

3 - inverted hang to skin the cat on rings
6 - backward shoulder roll
9 - ab wheel rollout
12 - lateral jumps plus box jump, out+in+up=1 rep

RESULTS:

CrossFIt Workout - Thursday 02/17/11

10 toes to bar
10 medball cleans (20 men/15/14/12 women)
10 DB shoulder press (30-25 men/20-15 women)

max rounds started in 15 minutes. Finish the final round you are in at the 15 minute mark and record total # of rounds completed and your overall time.

Warmup:  trainer's choice
Cool down: trainer's choice

RESULTS:

CrossFit Workout - Wednesday 02/16/11

Snatch 2-2-2-2-2-2-2-2

Increase weight each set to reach your 2 rep max. Rest as needed between sets.

Warmup: Samson Stretch R&L, 15 OH squats, 15 pvc snatch, 4 rounds
Cool down WOD: 25 hand release pushups & 25 mountain climbers (4-count) - 3 rounds for time

RESULTS:

CrossFit Workout - Tuesday 02/15/11

4 rounds for time of

30 situps
30 squats
30 flutter kick - 4 count
30 plank jack
30 bicycle crunch (R&L=1)

Warmup:  Burgener Warmup - 5 rounds
Cool down:  trainer's choice

RESULTS:

CrossFit Workout - Monday 02/14/11

Max Rep Monday, 3 minutes per exercise

pushups - 3 minutes max reps
rest - 1 minute

box jumps - 3 minutes max reps

rest - 1 minute

pullups - 3 minutes max reps

rest - 1 minute

choice - 3 minutes max reps

ball slams, plank jacks or row(for calories)

goblet squat 36M/25W)  - 3 minutes max reps

rest - 1 minute

Warmup: 50 burpees

Cool down: 50 burpees, for time

CrossFit Workout - Saturday 02/12/11

2000 meter row
200 wall ball situps
200 squats.

for time, perform in any combination/order.reps/sets...just get it done. Partner up if you don't have enough rowers.

RESULTS:

Plus Mike M. hits a PR on Grace, 3:59 Rx'd-135lbs.

11:00am Basic Intro Workout

Games Training WOD

CrossFit Workout - Friday 02/11/11

Grace

Ground to overhead - 30 reps for time

Men 135lbs, women 95lbs, scale weight as needed to get workout done in 5 to 8 minutes

Warmup: row 300-400-500 meters, squats & pushups 15-20-25
Cool down:  CFC ab cool down, for time

CrossFit Workout - Thursday 02/10/11

We named this workout "Bucky" after we did it last March 22nd. If you were around then, compare your time.

400 reps, for time

box jumps, pushups, squats

Perform them in any combination of sets and reps, just get 400 total reps done as fast as you can.

It's not 400 of each exercise, it's 400 reps total, any combination and order you choose. Fast!  You can do 100 pushups, 125 box jumps and 175 squats, or 200 box jumps and 200 pushups, or do 10 reps of each until you hit 400, or you can do all 400 squats if you want, I don't care. Just get to 400 any way you can.

Warmup: CrossFit warmup x 3 rounds
Cool Down: Trainer's choice


RESULTS:

CrossFit Workout - Wednesday 02/09/11

Overhead Squat 2-2-2-2-2-2-2-2

pause for two full seconds at the bottom of each rep, rest 1-2 minutes between sets

Warmup:  CrossFit Warmup x 2 rounds
Cool down: CF Cleveland Ab cool down, 2 rounds for time

RESULTS:

CrossFit Workout - Tuesday 02/08/11

5 rounds for time of

15 box jump
20 kb swing
25 mountain climber (4-count)

Warmup: Crossfit warmup x 3 rounds
cool down: trainer's choice

RESULTS:

Yikes, Troy's was a misprint.  He used a 24" box, not a 36.

CrossFit Workout - Monday 02/07/11

We have a lot of people who are or soon will be hitting their one year anniversary with us at CrossFit Cleveland.  This week we'll be repeating some of the workouts we did last February so you can get an idea of how much more fit you are now.  We all know this program works and numbers don't lie.  Whether you've been doing Crossfit with us for years or just a couple months, let us know what you think of your progress.

Today's WOD:  Upside Down Angie

100 squats
100 situps
100 pushups
100 pullups


RESULTS:

CrossFit Workout - Saturday 01/29/11

RESULTS:

CrossFit Workout - Friday 02/04/11

Tabata Intervals

box jumps
ring dips
ball slams
squats - bottom to bottom (rest in the bottom position)

Warmup: 3 rounds
40 jumping jacks
30 situps
20 pushups
10 pullups

Cool down: trainer's choice

RESULTS:

CrossFit Workout - Thursday 02/03/11

Lift as much as possible in 15 minutes.....
deadlift - 2 reps
burpee with jump over bar - 1 reps
rest as needed

you choose the weight.  Tell me how much you lift in total divided by your own bodyweight.  Go heavy. Goal is at least 100 times your bodyweight.

Warmup:  Burn 100 calories on the C2 rower
Cool down: Trainer's choice

GROUNDHOG DAY!!  :>)

Thursday's real WOD

Rowing intervals - max effort

20 seconds for max meters, rest at least 1 minute - 12 rounds

Record meters per effort.  Pair up on a rower, rest while your partner works, cheer each other on.

Warmup: CF x 2
Cool down: 50 wall ball situps for time

RESULTS:

Crossfit Workout - Wednesday 02/02/11

Open for business, as usual, starting at 5:00am.  Where are you?

Lift as much as possible in 15 minutes.....

deadlift - 2 reps
burpee with jump over bar - 1 reps
rest as needed

you choose the weight.  Tell me how much you lift in total divided by your own bodyweight.  Go heavy. Goal is at least 100 times your bodyweight.

Warmup:  Burn 100 calories on the C2 rower
Cool down: Trainer's choice

RESULTS: