CrossFit Workout - Tuesday 12/31/13

A.M. Workouts only today, doors open at 5:00am, be here by 7:00am at the latest to begin your warmup.  No afternoon/evening sessions today.

5 rounds for time of
1x bodyweight deadlift - 15 reps
2 muscle-ups into 10 ring dips

Maintain perfect form on all deadlift reps.  Muscle-up scaling will be available.

*** Open Gym hours on Wednesday January 1st, doors open at 11:00am, lights out at 1:00pm.  Happy New Year!

RESULTS:

CrossFit Workout - Monday 12/30/13

1-->8-8-->1 pyramid of

toes to bar
kb swing 55lb-M/36lb-W
goblet squat w/kb

Perform 12 wall walks between the 8's.  Guys, try the new 62 pounders if you dare, and ladies we have 40's if you are up for the challenge.

Warmup: 1500 meter row, 50 stepping lunges, 25 burpees, any partition/split
Mobility & Cool down:  Trainer's choice

RESULTS:

CrossFit Workout - Saturday 12/21/13

Results:

CrossFit Workout - Friday 12/20/13

Friday Fun Day, CrossFit HQ Style (from 12/15/13)

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Post rounds completed to comments.

Complete the entire round you are in at 20:00

Holiday hours for the remainder of the month, all hours are normal except for the following days.

Tuesday 12/24 - Morning hours only, closed P.M.
Wednesday 12/25 - Closed, Merry Christmas!
Thursday 12/26 - NO morning hours, open at 4:00pm as usual

Tuesday 12/31 - Morning hours only, closed P.M.
Wednesday 1/1/14 - Closed, Happy New Year!

Thursday 1/2/14 - back to business as usual, open 5:00am

***End of Year Specials happening through 12/31/13, first time ever offered. Offers end at 5:00pm on New Year's Eve and will not be extended.

1. Rate Amnesty Program: Have you missed some time at the gym and had your monthly rate increase? We have a way for you to get it back and keep it forever.

2. Rate Rollback Program: Have you joined after March 2013 at our current monthly membership rate but wish you had joined earlier? We have a way for you to reduce your current rate and keep it that way forever.

If you are interested in learning the details, contact me directly here on Facebook or talk to me at the gym.

**These offers are only available to current and past members of CrossFit Cleveland.*

CrossFit Workout - Thursday 12/19/13

max rounds in 15 minutes of

push press  - 10 reps  95lb-M/65lb-W
front squat - 15 reps
mountain climber - 30 reps (4 count)

Warmup: 2000 meter row, 50 pushups, 100 lunges (50R/50L), any combo
Cool down:  Trainer's choice

***End of Year Specials happening through 12/31/13, first time ever offered. Offers end at 5:00pm on New Year's Eve and will not be extended.

1. Rate Amnesty Program: Have you missed some time at the gym and had your monthly rate increase? We have a way for you to get it back and keep it forever.

2. Rate Rollback Program: Have you joined after March 2013 at our current monthly membership rate but wish you had joined earlier? We have a way for you to reduce your current rate and keep it that way forever.

If you are interested in learning the details, contact me directly here on Facebook or talk to me at the gym.

**These offers are only available to current and past members of CrossFit Cleveland.*

CrossFit Workout - Wednesday 12/18/13

5 rounds for time of

10 - burpee

15 - power snatch 75lb/55lb

20 - kb swing 55lb/40lb

Mobility:  30 perfect reps, snatch deadlift.  practice hitting proper positions through the first and second pulls.

***End of Year Specials happening through 12/31/13, first time ever offered. Offers end at 5:00pm on New Year's Eve and will not be extended.

1. Rate Amnesty Program: Have you missed some time at the gym and had your monthly rate increase? We have a way for you to get it back and keep it forever.

2. Rate Rollback Program: Have you joined after March 2013 at our current monthly membership rate but wish you had joined earlier? We have a way for you to reduce your current rate and keep it that way forever.

If you are interested in learning the details, contact me directly here on Facebook or talk to me at the gym.
**These offers are only available to current and past members of CrossFit Cleveland.*

RESULTS:

CrossFit Workout - Tuesday 12/17/13

Five rounds for load and time of:

15 Handstand Push-ups
5 Deadlifts

Post load and time to Whiteboard or Comments.  Go heavy on the deadlift.  Recommended to be north of 75% of your 1RM.  The more experienced you are, the higher you should go, like 80-85%.  More if you dare.

You must maintain perfect form on all reps, and no dropping the bar unless you have to. In our box, a deadlift rep is not complete until you control the bar back down to the floor. You can put it down fast, just keep your hands on the bar.

**From the CrossFit Main Site 12/16/13

RESULTS:

CrossFit Workout - Monday 12/16/13

"Jackie"  for time...

1000 meter row
50 thruster (45M/30W)
30 pullup

Warmup: How old is Jackie N.?
3 rounds
17 - pushups - double hand release
27- mountain climbers - 4 count
37- squats
47- jacknife situps

Cool down:  Trainer's choice

RESULTS:

CrossFit Workout - Saturday 12/14/13

"Fight Gone Bad" Charity Fundraiser - 2013

Thanks to everyone who supported this event. If you were not able to attend but would like to add a donation to the pot, please drop off a check to the gym or use the Donation feature on the Eventbrite registration page for CrossFit Cleveland's Fight Gone Bad 2013 . Thanks again!

RESULTS:

We have 300+ pictures from the event posted online here CF Cleveland Fight Gone Bad 2013

CrossFit Workout - Friday 12/13/12

4 rounds for time of

50 wall ball situps & 500 meter row

This is a recovery wod.  If you were not here Thursday for 1RM deadlift and are not coming to Fight Gone Bad Saturday, there will be an optional wod you may choose for today.


Reminder that we have our 2nd Annual Fight Gone Bad Fundraiser this Saturday December 14, 2013 starting at 8:30am.  You need to be registered for a starting time in order to participate.  There are a handful of spots remaining in the later heats. Let me know if you want to be added to a wait list for spots that will most likely free up do to a few no-shows.

You can find more information along with a registration link here on CrossFit Cleveland Fight Gone Bad 2013

RESULTS:

CrossFit Workout - Thursday 12/12/13

Deadlift 5-5-3-3-1-1-1-1
Find your 1 rep max

Warmup: 2000 meter row & mobility work, any split/combo
Mobility: band good mornings(3x25 reps)   &  reverse hyper extensions(3x10 reps)
Cool Down: Trainer's choice

Reminder that we have our 2nd Annual Fight Gone Bad Fundraiser this Saturday December 14, 2013 starting at 8:30am.  You need to be registered for a starting time in order to participate.  There are a handful of spots remaining in the later morning heats. You can find more information along with a registration link here on CrossFit Cleveland Fight Gone Bad 2013

RESULTS:  Lots of PRs today!

CrossFit Workout - Wednesday 12/11/13

Strength - DB press & push press 3-3-3-3-3
Core/Metcon - 30 double unders(unbroken) & 30 hollow rocks, amrap in 20 minutes

Our usual double-under scaling options will be available.

Warmup & Cool down:  Trainer's choice

Reminder that we have our 2nd Annual Fight Gone Bad Fundraiser this Saturday December 14, 2013 starting at 8:30am.  You need to be registered for a starting time in order to participate.  There are a handful of spots remaining in the later morning heats. You can find more information along with a registration link here on CrossFit Cleveland Fight Gone Bad 2013

RESULTS:

CrossFit Workout - Tuesday 12/10/13

10 rounds for time of

3 - power clean 155M/115W
7 - pullup

12 minute time cap.  Scale weight if needed.

If you see Sarah T. today, wish her a Happy Birthday!

RESULTS:

CrossFit Workout - Monday 12/9/13

Tabata Intervals

Squat
Toes to Bar/KTE
Jacknife situp
Pushup, hand release
Squat - bottom to bottom

20 seconds of work followed by 10 seconds of rest for 8 rounds per exercise.  Record the lowest number of reps for each movement, not the total. Zero is a definite possibility for the final set of B2B squats. The clock runs continuously, no break to record reps except for the 10 seconds following the last round.

Warmup:  1000 meter row and 10 minutes minimum of mobility work of your choosing. Tell us what is sore and tight and we'll make recommendations if you need them.
Rob H.'s Birthday cool down: 11 burpees & 11 ball slams x 4 rounds, for time

CrossFit Workout - Saturday 12/7/13

RESULTS:

CrossFit Workout - Friday 12/6/13

Bodyweight skills/drills WOD aka Friday Fun Day

4 rounds, not for time...

3 - skin the cat to l-hang on rings
7 - somersaults or backward shoulder rolls
12 - handstand shoulder taps
60ft - burpee broad jumps
1 - monkey bar pass - max distance

RESULTS:

CrossFit Workout - Thursday 12/5/13

5 rounds for time of

10 - KB push press right
10 - KB push press left
20 - KB swing
30 ball slam

Recommended weight = 55lb-M/36lb-W, go as heavy as you are able.  We now have two 62lb KBs in addition to the 70lb.

Warmup: 1500 meter row, 75 air squats, 75 pushups, any combination
Cool down:  Trainer's choice

RESULTS:

CrossFit Workout - Wednesday 12/4/13

Front squat - find your 3 rep max
Overhead squat - find your 1 rep max

Use a rack for all lifts.

RESULTS:

CrossFit Workout - Tuesday 12/3/13

Open WOD 13.2

Complete as many rounds and reps as possible in 10 minutes of:
115M/75W pound Shoulder to overhead, 5 reps
115M/75W pound Deadlift, 10 reps
15 Box jumps, 24"/20" box

RESULTS:

CrossFit Workout - Monday 12/2/13

5 rounds for time of

15 dead hang pullups
50 squats

100 jacknife situps after 3rd round.

RESULTS: