10 box jump
40 plyo pushup
10 box jump
40 v-situp
10 box jump
40 jumping squat
RESULTS:
Thursday, November 29, 2012
CrossFit Workout - Friday 11/30/12
3 rounds for time of
10 box jump
40 plyo pushup
10 box jump
40 v-situp
10 box jump
40 jumping squat
RESULTS:
10 box jump
40 plyo pushup
10 box jump
40 v-situp
10 box jump
40 jumping squat
RESULTS:
Wednesday, November 28, 2012
CrossFit Workout - 11/29/12
Mike. McC is 18 today, Happy Birthday!! He gets two Birthday WODs this year, a strength workout today and a nasty metcon on Saturday morning. Don't miss either.
Hang cleans, 9 sets of 2 reps each
Find your 2 rep max. Men start at 75lbs, women at 45lbs. Increase weight each set to find your 2 rep max. Please return your barbell to your starting weight after your workout.
Warmup: 2000 meter row & 75 squats, any combination
Cool down: wall sit, 5 minutes - record # of attempts to total 5:00
RESULTS:
Hang cleans, 9 sets of 2 reps each
Find your 2 rep max. Men start at 75lbs, women at 45lbs. Increase weight each set to find your 2 rep max. Please return your barbell to your starting weight after your workout.
Warmup: 2000 meter row & 75 squats, any combination
Cool down: wall sit, 5 minutes - record # of attempts to total 5:00
RESULTS:
Tuesday, November 27, 2012
CrossFit Workout - Wednesday 11/28/12
row - 48 calories
kb swing - 48 reps
kb swing - 48 reps
row - 48 calories
kb swing - 48 reps
row - 48 calories
Warmup: 48 burpees
Cool down: 48 hollow rocks
Hmmm, wonder if someone is turning 48 today........
RESULTS:
RESULTS:
Monday, November 26, 2012
CrossFit Workout - Tuesday 11/27/12
10-->1-->10 inverted pyramid of
95lb front squat (65lb-W)
95lb push press (65lb-W)
10 minute time cap, 5 burpees each time you put the bar on the ground.
RESULTS:
95lb front squat (65lb-W)
95lb push press (65lb-W)
10 minute time cap, 5 burpees each time you put the bar on the ground.
RESULTS:
Sunday, November 25, 2012
CrossFit Workout - Monday 11/26/12
Max Rep Monday
3 minutes - max rep pullups
2 minutes - max rep air squats
1 minute - rest
3 minutes - max rep pushups - HR
3 minutes - max rep pullups
2 minutes - max rep air squats
1 minute - rest
3 minutes - max rep pushups - HR
2 minutes - max rep air squats
1 minute - rest
3 minutes - max rep toes to bar/KTE
2 minutes - max rep air squats
1 minute - rest
3 minutes - max rep 8-count body builders
Warmup: 1000 meter row, 100 mountain climbers, 100 plank jacks, any combo
Cool down: Trainer's choice
RESULTS:
RESULTS:
Friday, November 23, 2012
Wednesday, November 21, 2012
CrossFit Workout - Thursday 11/22/12
Happy Thanksgiving - Take a rest day.
If you must do a workout, drive to the gym and flip our tire, 30 reps for time. Don't forget to put it away. If you can't make it to the gym, do a 1-->7-->1 pyramid of burpees and handstands. You know how to do burpees, for the handstands, kick up to a handstand against a wall and hold it for a couple seconds and drop, that's one rep.
Reminder, we are closed all day Thursday - HAPPY THANKSGIVING - and limited hours on Friday. One start time at 8:30am and another at 9:30am - Deck of Cards! Warmups start on the half hour and a new deck starts at 8:45am and again at 9:45am. If you show up in the middle, you can watch - no joining in mid wod.
If you must do a workout, drive to the gym and flip our tire, 30 reps for time. Don't forget to put it away. If you can't make it to the gym, do a 1-->7-->1 pyramid of burpees and handstands. You know how to do burpees, for the handstands, kick up to a handstand against a wall and hold it for a couple seconds and drop, that's one rep.
Reminder, we are closed all day Thursday - HAPPY THANKSGIVING - and limited hours on Friday. One start time at 8:30am and another at 9:30am - Deck of Cards! Warmups start on the half hour and a new deck starts at 8:45am and again at 9:45am. If you show up in the middle, you can watch - no joining in mid wod.
Tuesday, November 20, 2012
CrossFit Workout - Wednesday 11/21/12
Holiday Surprise WOD
Show up and see what's on the board.
Reminder, we are closed all day Thursday - HAPPY THANKSGIVING - and limited hours on Friday. One start time at 8:30am and another at 9:30am - Deck of Cards! Warmups start on the half hour and a new deck starts at 8:45am and again at 9:45am. If you show up in the middle, you can watch - no joining in mid wod.
RESULTS:
The new black hoodies are in, get them before they sell out. $30, all sizes in stock at the moment.
Show up and see what's on the board.
Reminder, we are closed all day Thursday - HAPPY THANKSGIVING - and limited hours on Friday. One start time at 8:30am and another at 9:30am - Deck of Cards! Warmups start on the half hour and a new deck starts at 8:45am and again at 9:45am. If you show up in the middle, you can watch - no joining in mid wod.
RESULTS:
The new black hoodies are in, get them before they sell out. $30, all sizes in stock at the moment.
Monday, November 19, 2012
CrossFit Workout - Tuesday 11/20/12
Power snatch
Every minute on the minute. Show up and see how the numbers.
RESULTS:
Every minute on the minute. Show up and see how the numbers.
RESULTS:
Sunday, November 18, 2012
CrossFit Workout - Monday 11/19/12
Run or row and wall ball shots, 5 rounds for time.
Warmup: mountain climbers, pushups & squats
Cool down: Trainer's choice
Warmup: mountain climbers, pushups & squats
Cool down: Trainer's choice
Show up and see the numbers.
RESULTS:
RESULTS:
Saturday, November 17, 2012
Thursday, November 15, 2012
CrossFit Workout - Friday 11/16/12
Fran Friday - minus the clock (No Clock Week continues)
21-15-9 reps of
thruster (95lb-M/65lb-W)
pullup
If you have a decent Rx'd Fran time you are encouraged to go heavy today, adding 20-40 lbs. to your thruster. If you have not done Fran at the Rx's weight in the past, you are encouraged to do so today. Work on perfect form on all reps without concern for your overall time.
If you have not yet done Monday's workout, then today is your day. You can do 'No Clock Fran' tomorrow with the rest of the Saturday crew.
Don't worry if you miss her today, Fran will stick around Saturday for another shot.
Warmup: 5 light thrusters & 5 assisted pullups, 5 rounds
Cool down: Trainer's choice
***Holiday hours next week
Normal hours Wednesday morning and evening
Closed Thursday for Thanksgiving 11/22/2012
Friday 11/23 8:30am and 9:30am start times
Normal hours Saturday
RESULTS:
21-15-9 reps of
thruster (95lb-M/65lb-W)
pullup
If you have a decent Rx'd Fran time you are encouraged to go heavy today, adding 20-40 lbs. to your thruster. If you have not done Fran at the Rx's weight in the past, you are encouraged to do so today. Work on perfect form on all reps without concern for your overall time.
If you have not yet done Monday's workout, then today is your day. You can do 'No Clock Fran' tomorrow with the rest of the Saturday crew.
Don't worry if you miss her today, Fran will stick around Saturday for another shot.
Warmup: 5 light thrusters & 5 assisted pullups, 5 rounds
Cool down: Trainer's choice
***Holiday hours next week
Normal hours Wednesday morning and evening
Closed Thursday for Thanksgiving 11/22/2012
Friday 11/23 8:30am and 9:30am start times
Normal hours Saturday
RESULTS:
Wednesday, November 14, 2012
CrossFit Workout - Thursday 11-15-12
Deadlifts, 6 x 10 reps
Tom LZ makes his Thursday morning debut coaching all morning workouts tomorrow. He's been warned about the 5:00am crew, go easy on him ; >)
Show up and see the loads you will lift and what warmup and cool down routines we have for you.
New Box Update: All the "I"s are dotted and the "T"s are crossed on the new space. It's been a long time coming, thanks to everyone for being patient while we held out for a great new home for CrossFit Cleveland. You won't be disappointed.
We're on the north end of Allen Court in an old abandoned warehouse with a 1/2 acre of land included. It was something just short of a shit hole when I found it. Once we finish the facelift the place will be awesome.
Opening is planned
Tom LZ makes his Thursday morning debut coaching all morning workouts tomorrow. He's been warned about the 5:00am crew, go easy on him ; >)
Show up and see the loads you will lift and what warmup and cool down routines we have for you.
New Box Update: All the "I"s are dotted and the "T"s are crossed on the new space. It's been a long time coming, thanks to everyone for being patient while we held out for a great new home for CrossFit Cleveland. You won't be disappointed.
We're on the north end of Allen Court in an old abandoned warehouse with a 1/2 acre of land included. It was something just short of a shit hole when I found it. Once we finish the facelift the place will be awesome.
Opening is planned
for mid December with the first "sneak peek" WOD Saturday December 1st. Then we'll host a Grand Opening FIGHT GONE BAD fundraiser on Saturday December 15th open to all members and local CrossFitters.
Our Lakewood location will continue to operate as a CrossFit box hosting special programs and events. All daily CrossFit workouts will be run in the new space in Rocky River starting in mid December. Details to follow.
RESULTS:
Our Lakewood location will continue to operate as a CrossFit box hosting special programs and events. All daily CrossFit workouts will be run in the new space in Rocky River starting in mid December. Details to follow.
RESULTS:
Tuesday, November 13, 2012
CrossFit Workout - Wednesday 11-14-12
"No Clock Week"
We're turning off the clock and working on improving form on basic movements all week. We have hit it pretty hard the past couple months and now it's time to back down the intensity and fix some of the slop that has crept into our movements.
Today you'll have another familiar routine for more rounds than you are used to with no clock. Perfect form and full range of motion on all reps. Don't forget to call "SHIT REP" on someone if I miss it.
If you were not in Monday, you will do the movements you missed and forget about Wednesday's routine. No escaping the movements. Cheers!
RESULTS:
RESULTS:
Monday, November 12, 2012
CrossFit Workout - Tuesday 11/13/12
"No Clock Week"
We're turning off the clock and working on improving form on basic movements all week. We have hit it pretty hard the past couple months and now it's time to back down the intensity and fix some of the slop that has crept into our movements.
Today you'll have a familiar routine for more rounds than you are used to with no clock. Perfect form and full range of motion on all reps. Don't forget to call "SHIT REP" on someone if I miss it.
If you were not in Monday, you will do the movements you missed and forget about Tuesday's routine until Wednesday. If you came Monday and you miss Tuesday, you'll do this Wednesday. No escaping the movements. Cheers!
RESULTS:
RESULTS:
Sunday, November 11, 2012
CrossFit Workout - Monday 11/12/12
"No Clock Week"
We're turning off the clock and working on improving form on basic movements all week. We have hit it pretty hard the past couple months and now it's time to back down the intensity and fix some of the slop that has crept into our movements.
This won't be an easy week by any means, just different. If you miss Monday's drills, you'll do them on Tuesday, or Wednesday, so don't bother 'cherry picking', just get in and do the work. Cheers!
We will let the clock run for a little cool down WOD each day, as usual.
RESULTS:
100 squats, 100 hand release pushups, 100 toes to bar/knees to elbows, slow, controlled perfect form.
We're turning off the clock and working on improving form on basic movements all week. We have hit it pretty hard the past couple months and now it's time to back down the intensity and fix some of the slop that has crept into our movements.
This won't be an easy week by any means, just different. If you miss Monday's drills, you'll do them on Tuesday, or Wednesday, so don't bother 'cherry picking', just get in and do the work. Cheers!
We will let the clock run for a little cool down WOD each day, as usual.
RESULTS:
100 squats, 100 hand release pushups, 100 toes to bar/knees to elbows, slow, controlled perfect form.
Saturday, November 10, 2012
CrossFit Workout - Saturday 11/10/12
CrossFit Cleveland 5K Plus
RESULTS:
Today's 5K Plus was our member workout for today. We will host our 3rd 5K Plus Fundraising Event in May 2013, open to all takers. The 2013 event will begin with a series of exercises at our new location in Rocky River, a 2500 meter run to our Lakewood box for a second series of exercises, then returning with a 2500 meter run to the Rocky River facility for a final series of exercises. Stay tuned for more details.
Thursday, November 8, 2012
CrossFit Workout - 11/09/12
1--->10--->1, for time
toes to bar (or KTE)
box jump
mountain climber (4-count)
Sub burpees & ball slams on the 7's and 9's
Warmup: 5 pullup, 10 pushup, 15 squat x 5
Pick a pullup bar and do your warmup and workout all in the same spot.
RESULTS:
toes to bar (or KTE)
box jump
mountain climber (4-count)
Sub burpees & ball slams on the 7's and 9's
Warmup: 5 pullup, 10 pushup, 15 squat x 5
Pick a pullup bar and do your warmup and workout all in the same spot.
RESULTS:
Wednesday, November 7, 2012
CrossFit Workout - Thursday 11/08/12
Barbell complex
snatch grip deadlift - 9 reps
power clean - 6 reps
split jerk - 3 reps
Start with a light bar (75lb-M/45lb-W) and increase weight each set for a minimum of 7 sets. Record loads.
RESULTS:
snatch grip deadlift - 9 reps
power clean - 6 reps
split jerk - 3 reps
Start with a light bar (75lb-M/45lb-W) and increase weight each set for a minimum of 7 sets. Record loads.
RESULTS:
Tuesday, November 6, 2012
CrossFit Workout - Wednesday 11/07/12
100 KB swings for time (55lb-M/40lb-W)
150 Hand release pushup for time
450 single unders for time
100 double unders for time
Rest approximately one minute between exercises. Record time for each exercise, not overall time for completing the workout.
Warmup: 4 rounds, 30 jumping jacks & 15 burpees
Cool down: Trainer's choice, be prepared to run.
RESULTS:
150 Hand release pushup for time
450 single unders for time
100 double unders for time
Rest approximately one minute between exercises. Record time for each exercise, not overall time for completing the workout.
Warmup: 4 rounds, 30 jumping jacks & 15 burpees
Cool down: Trainer's choice, be prepared to run.
RESULTS:
Monday, November 5, 2012
CrossFit Workout - Tuesday 11/06/12
30 seconds max reps, 30 seconds rest of
burpees x 7 rounds
pullups x 7 rounds
This workout will last exactly 14 minutes, perform max reps in the final minute of pullups. Record total number of burpees and pullups completed.
Starting at 0:00 on the clock, begin your 7 rounds of 30-on/30 off burpees. You will begin your rounds of pullups at 7:00 on the clock. During the last minute, 13:00-14:00 on the clock, perform as many pullups as you are able.
Warmup: 2000 meter row or run
Cool down: Trainer's choice
RESULTS:
burpees x 7 rounds
pullups x 7 rounds
This workout will last exactly 14 minutes, perform max reps in the final minute of pullups. Record total number of burpees and pullups completed.
Starting at 0:00 on the clock, begin your 7 rounds of 30-on/30 off burpees. You will begin your rounds of pullups at 7:00 on the clock. During the last minute, 13:00-14:00 on the clock, perform as many pullups as you are able.
Warmup: 2000 meter row or run
Cool down: Trainer's choice
RESULTS:
Sunday, November 4, 2012
CrossFit Workout - Monday 11/05/12
for time...
100 mountain climbers
50 ball slams
100 mountain climbers
50 squats (with slam ball)
100 mountain climbers
50 ball slams
50 squats (with slam ball)
100 mountain climbers
50 ball slams
100 mountain climbers
2 count mountain climbers, you pick weight of the ball.
Saturday, November 3, 2012
Thursday, November 1, 2012
CrossFit Workout - Friday 11/02/12
Friday Fun Day, show up and see what tasks are on the board. Hint, a little jumping, a lot of going upside down and something new and different, maybe. ; >)
RESULTS:
RESULTS:
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