CrossFit Workout - Friday 07/01/11

125 meter row sprint - max effort
200 meter run - active recovery

8 rounds - record row time each round. Rest between rounds as needed. This workout is not timed overall, only each 125 meter row.

Friday Super Sweet Outdoor Workout - 6:00pm at Whiskey Island at the Wendy Park volleyball courts

RESULTS:

CrossFit Workout - Thursday 06/30/11

June 30th marks the birthday of at least three of our own and one of our early charter members.  Staci Russell, Annette Cristino and Pat Graham all celebrate birthdays on June 30th as well as Jason Hudson who started with us way back in the Metropark days.  Since they are all different ages, here's what we're doing....

4 round for time

30 wall ball shots
30 box jumps

Warmup: 44 calories on the rower, 47 pushups, 60 situps
Cooldown: Trainer's choice

*** Friday's 6:00pm Super Sweet Outdoor Workout will be at Whiskey Island's Wendy Park at the volleyball courts.

*** Normal hours on Saturday July 2nd.

*** Closed all day Monday July 4th in observance of Independence Day.

RESULTS:

CrossFit Workout - Wednesday 06/29/11

Happy Birthday Morning After Workout for Ashley, for time

800 meter run
37 reps - deadlift (men 225lb, women 155lb)
37 reps - burpee
800 meter run

Scale weight to approximately 70% of your 1 rep max.

RESULTS:

CrossFit Workout - Tuesday 06/28/11

for time

run 800 meters
30 reps clean and jerk
run 800 meters

Post load and total time to Comments.

Warmup: CF Warmup x 2 rounds
Cool down:  Trainer's choice

RESULTS:

CrossFit Workout - Monday 06/27/11

Choice - Cindy or Mary

Warmup & cool down: Trainer's choice

RESULTS:

CrossFit Workout - Saturday 06/25/11

5 rounds for time of

95lb front squat - 21 reps
run 500 meters

CrossFit Workout - Friday 06/24/11

7 rounds for time

200 meter run
225lb deadlift - 10 reps
horizontal ring row - 15 reps

Scale weight to 60-65% of your 1 rep max deadlift, 225lb max for men, 155lb max for women

Friday 6:00pm Super Sweet Outdoor Workout, meet at the volleyball courts at Lakewood Park on Lake Road, near Belle.  The big park on the lake! Free to all CrossFitters, past or present members of any CrossFit gym.

RESULTS:

CrossFit Workout - Thursday 06/23/11

CF Cleveland Ab Routine
60-50-40-30-20 reps

Situp
Squat
Flutter kick - 4 count
Plank jack
Bicycle crunch

Warmup & cool down: Trainer's choice

RESULTS:

CrossFit Workout - Wednesday 06/22/11

Deadlift 1-1-1-1-1

Find your 1 rep max deadlift.  Warm up with several sets of 5-7 reps at light weights. A Trainer will help you determine your starting weight of single reps based on your expected/target max weight. Plan on going heavy while maintaining perfect form throughout all reps/sets.

Cool down:  Trainer's Choice

RESULTS:

CrossFit Workout - Tuesday 06/21/11

1->10->1 pyramid of

ring dips
knees to elbows
plank jacks (4 count - out in, out in equals 1 rep)

Warmup: Row 1500 meters & 30 burpees
Cool down:  Trainer's Choice

RESULTS:

CrossFit Workout - Monday 06/19/11

7 rounds for time of

15 DB squat clean thruster (30lb-M, 20lb-W)
200 meter run

if it's raining substitute 50 mountain climbers for each run (4-count)

Warmup:  1500 meter row, 60 situps & 30 pullups, partition any way you choose
Cool down:  Trainer's choice

RESULTS:

CrossFit Workout - Saturday 06/18/11

row 1000 meters
125 hand release pushups
run 2000 meters

RESULTS:

11:00am Basic Intro Class

CrossFit Workout - Friday 06/17/11

7 rounds of

1 minute row sprint - max distance
3 minute rest

Perform 12 box jumps and 12 knees to elbows during each of your rest periods.  Record distance in meters for each 1 minute row sprint.

Warmup: 25 squats, 500 meter row, 25 pushups, 500 meter run
Cool down: Trainer's choice
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6:00pm  Super Sweet Outdoor Workout will be held under the I-90 Bridge on Valley Parkway in the Lakewood/Rocky River Metroparks. Here is a Google map to the location - CrossFit Cleveland's original home in the Metroparks

If you have a Facebook account, you can see the event details and RSVP here CrossFit Cleveland Facebook Event

RESULTS:

CrossFit Workout - Thursday 06/16/11

Fran

21-15-9 reps of
thrusters
pullups

Men's weight is 95lb, women's weight is 65lb.  Men and women scale weight as necessary to complete workout in 10 minutes or less.  If you perform ring rows as a sub for pullups, use dumbells for your thrusters and to the workout on the blue mat side of the gym.

Warmup & Cool down:  Trainer's choice

***** this week's Friday 6:00pm  Super Sweet Outdoor Workout will be held under the I-90 Bridge on Valley Parkway in the Lakewood/Rocky River Metroparks. Here is a Google map to the location - CrossFit Cleveland's original home in the Metroparks

If you have a Facebook account, you can see the event details and RSVP here CrossFit Cleveland Facebook Event

RESULTS:

CrossFit Workout - Wednesday 06/15/11

Turkish getups 6-5-4-3-2 reps (right and left)
Run 200 meters after each set.

Increase the weight each set as long as you are able.  Perform reps with the weight in your left hand, then perform 6 more reps with the weight in your right hand.  That is one set.  This is a strength workout, not a metcon.  There is no time component, rest as needed.

Warmup: Samson stretch R&L, 20 pushups & 20 squats, 3 rounds.  Use a light weight for your first set of TGUs as an extended warmup and to get you ready for heavier weights.

Cool down:  Trainer's Choice

CrossFit Workout - Tuesday 06/14/11

Max rounds in 20 minutes of...

200 meter run
20 KB swing
20 wall ball
200 meter row

Complete the last round that you are able to start prior to the 20 minute time limit. Record the total number of rounds completed and your time.

Warmup: 25 mountain climbers (2-count), 25 v-situps and 25 DB thrusters, x 3 rounds
Cool Down:  Trainer's Choice

RESULTS:

CrossFit Workout - Monday 06/12/11

pullups, max rounds in 3 minutes

plank jacks, max rounds in 3 minutes

squats, max rounds in 3 minutes

KTEs, max rounds in 3 minutes

pushups, max rounds in 3 minutes

There is no rest between rounds, this workout is exactly 15 minutes.  Record the number of reps completed for each exercise.

RESULTS:

CrossFit Workout - Saturday 06/11/11

5 rounds for time

500m run or 650m row
15 bar facing burpees

RESULTS:

CrossFit Workout - Friday 06/10/11

John's Birthday Workout

50 snatches, for time

You pick the weight, and choose between power or full squat snatches.

Warmup: Burgener Warm-up x 5
Cool down: 50 burpees or 1 mile run for time

RESULTS:

CrossFit Workout - Thursday 06/09/11

max rounds in 20 minutes of

10 pullups
15 box jumps
25 plank jacks (odd # rounds)
25 mountain climbers - 2 count (even # rounds)

Perform plank jacks in your first round, mountain climbers in your second round, plank jacks in your third round.....until you are done.  Record the total number of rounds completed on the Whiteboard or post to Comments.

RESULTS:

CrossFit Workout - Wednesday 06/08/11

Take 12 minutes to find your 3 rep max Overhead Squat

Then reduce your weight by 20% and do 4 sets of 5 reps with 1.5 minute rests. Do a 5th set of max reps.

Warmup: CF Warmup x 1 round, 15 reps each movement
Cool Down:  Trainer's Choice

RESULTS:

CrossFit Workout - Tuesday 06/07/11

We're trying one from Great Lakes CrossFit


7 rounds for time:
15 knees to elbows
20 sit ups
25 two count mountain climbers


Warmup & Cool down:  Trainer's Choice


RESULTS:

CrossFit Workout - Monday 06/06/11

"Grace"

135lb clean and jerk, 30 reps for time

95lb for women.  Scale weight as needed.

Warmup: 4 rounds, 15 kb swings, 15 pushups, 15 OH squats
Cool down: Trainer's Choice

RESULTS:

CrossFit Workout - Saturday -06/04/11

CrossFit Workout - Friday 06/03/11

10 rounds for time
Deadlift 10 reps
run 200 meters

or

7 rounds for time
Deadlift 15 reps
run 200 meters

You pick the weight.  Score the workout equal to the number of pounds you lift per minute.  Show up and you'll find out how to handle this one.


RESULTS:

CrossFit Workout - Thursday 06/02/11

Today's workout consist of three exercises. Running, kettlebell swings and lateral jump burpees.  Perform a burpee directly next to a 12" parallette and jump sideways over the bar after each rep.

Run 500 meters
3 rounds of KB swings & lateral jump burpees x 15 reps each
Run 500 meters

2 rounds of KB swings & lateral jump burpees x 15 reps each

Run 500 meters

1 rounds of KB swings & lateral jump burpees x 15 reps each

Warmup: ( in any order) 75 overhead squats w/pvc, 75 jumping pullups (no negatives), 500 meter run

Cool down: Trainer's Choice

RESULTS: