CrossFit Workout - Thursday 5/1/14

5 rounds for time of

10 KB swing 55M/36W
15 toes to bar
20 box overs 24"M/20"W

Warmup: 1500 meter row, 100 jacknife situps & 100 jumping jacks, partition any way
Cool down: Trainer's choice

CrossFit Workout - Wednesday 4/30/14

Strength:  Front squats 3-3-3-3-3 to 3 rep max
Conditioning: wall walks and wall ball shots, for 8 minutes
Cool down:  Trainer's choice

CrossFit Workout - Tuesday 4/29/14

Strength: 15 minutes to find your 1 rep max shoulder press

Conditioning: death by push press, 10-2-4-6-8-10...until
using your shoulder press 1 rep max, from the floor

Warmup: CrossFit Warmup, 10 reps each x 3 round

John D.'s Birthday Hangover Cool Down:
30 ball slams, 30 burpees & 30 ball slams, for time

CrossFit Workout - Monday 4/28/14

10 rounds for time of

row - 15 calories
deadlift - 10 reps  1x body weight

Option A: as above
Option B: alternate row & 200M run

If needed, scale deadlift weight down to 50% of your 1 rep max

CrossFit Workout - Saturday 4/26/14

Angie 400

Results

CrossFit Workout - Friday 4/25/14

Playground WOD

choose any five

Rope climbs - 10 reps
Lower to "L" from inverted hang on rings - 25 reps
burpee broad jumps - 50 reps
Monkey bars - 5 round trips
Handstand hold - 5 minutes total
Detroit Skip - 5 laps
Single unders - 500 reps

You can partition/split/divide the work into as many sets as you want, just get it all done.  If you decide to switch a movement and do an alternate, you must complete all reps required of the new movement.

Warmup:  1500 meter row
Cool down: 50 Market ball slams

CrossFit Workout - Thursday 4/24/14

A variation of the CrossFit.com Main Site WOD 4/17/14

10 rounds for time of

15 calories on the Concept2 Rower
10 reps, shoulder press 95lbM/65lbW

Scale weight down if necessary to complete all reps as strict press, not push press. Do not use a rack.

*** There will be a Run & Row option if the weather permits. Half and half, alternating rounds. 

Warmup:  CF Cleveland AB routine, 25 reps x 3 rounds plus one 500 meter run
Mobility"  one Inch Worm into three piked pushups x 10 sets
Cool down:  Trainer's Choice

CrossFit Workout - Wednesday 4/23/14

Back Squat 5x5

Perform several 5 rep sets building up to approximately 70% of your 1 rep max and perform 5 sets of 5 reps at that weight.  If you do not know your 1 rep max weight, you will be coached on proper technique and we will determine the proper weight you should use for this workout.

Conditioning:  10 minutes, max reps of double unders

CrossFit Workout - Tuesday 4/22/14

6 rounds for time of

5 reps, hang clean and jerk  115M/75W
10 reps, sumo dead lift @ 1x body weight( .75x Women)
15 reps, kb swing  55M/36W

There is a 12 minute time cap to start your 6th round.

"Take Out Tuesday" - basic judo hip/leg takedown from a front grab

CrossFit Workout - Monday 4/21/14

MCindy Ladder

Finish the round you are in at 20:00

pullup   1-2-3-4-5-6-7-8-9-10.....
pushup  2-4-6-8-10-12-14-16.....
squat     3-6-9-12-15-18-21-24-27-30....

Run 200 meters at 5:00
Run 400 meters at 10:00


Warmup: row 300M, 15 burpees, run 200m x 4 rounds

Cool Down:  Trainer's choice

CrossFit Workout - Saturday 4/19/14

Partner Workout

Results to follow

CrossFit Workout - Friday 4/18/14

"Deck of Cards"
The Hard Way

A new deck starts every 30 minutes...

5:15am
5:45am
6:15am
6:45am
7:15am
and one more time at 9:45am.

Show up 15 minutes before the start time to get warmed up. You are not permitted to join a deck in progress.  Your warmup is "row until the next deck starts"

Doors close at 8:00am and reopen again at 9:00am for an Executive Fitness Group Alumni WOD. All members are welcome to come at 9:30am to warmup and hit the 9:45am Deck.

CrossFit Workout - Thursday 4/17/14

The Grace Mile, for time

30 reps clean and jerk followed immediately by a 1 mile run.

135lb-M/95lb-W, any ground to overhead movement allowed.

Warmup:  CrossFit Warmup, 10 reps each x 3 rounds
Cool down: Trainer's choice

CrossFit Workout - Wednesday 4/16/14

Warmup: double unders and front squats
Workout: Back squats, heavy.  How heavy?  It depends on your experience. 1RM or 5-5-5-5-5
with a half dozen 30 second max effort row sprints

CrossFit Workout - Tuesday 4/15/14

T10-->1 & 15 reps of

power snatch  75lb/50lb
burpee over bar

Take-Out Tuesday: Defenses/releases from wrist grabs
**Following your warmup and before your workout.

CrossFit Workout - Monday 4/14/14

Stealth Week is over.  To switch things up a bit, this week you get to see each day's workout well in advance so you know what's coming.  Here's a glimpse at the entire week, get some!

Monday 4/14/14 - Double Birthday WOD for Missy and Scott.

for time

44 pullups
36 OH squat 50-m/35-w

44 pushups - double hand release

36 OH squat 50-m/35-w

44 toes to bar  KTE/KR

36 OH squat 50-m/35-w

10 burpee penalty every time you set the barbell on the ground to rest before your 36 reps are completed, payable immediately. 25 burpees if you drop it instead of setting in on the floor.

Here's what you have coming for the remainder of the week.

Tuesday: power snatches and burpees, about 12 minutes worth plus "Take Out Tuesday"

Wednesday: back squats, heavy strength work, 1RM or 5x5 based on your level, plus row sprints

Thursday: Grace mile, rain or shine

Friday: Deck of Cards, hard as hell

Saturday: Partner WOD: Burpees pullups, ball slams and running, partitioned any way you choose

Sunday: Closed for Easter

CrossFit Workout - Saturday 4/12/14

Finish the round you are in at 20:00

5 squat clean triple thruster

3 rope climb

400 meter run

CrossFit Workout - Friday 4/11/14

Final Day of Stealth Week.  Another strength day mixed with a little running - you'll love it.

Weekend Update: 

Saturday doors open at 8:00am. Be there by 10:00am at the latest to start your warmup. Be prepared for a rather awful birthday wod for yours truly who will turn 53. 5 reps of something, 3 reps of something, and 400 meter runs. All things I don't particularly like. Wear high socks or long workout pants. I will be taking my medicine around 10:15am. Estimated 9.5 on the Suckmeter, maybe closer to 10.

*** 7 years ago, 4/12/2007, we made application for our CrossFit Affiliate License. Don't worry, Saturday's workout will NOT be 7 rounds, that would most likely kill me 

Saturday's Cool Down Clinic will feature Karen Hawely, former CF Cleveland member, local CrossFit coach and former NCAA gymnast. She will be on hand all morning helping you with the gymnastic movement of your choice.

Saturday 11:00am, Basic Intro Workout. Send a friend to try a CrossFit workout. Better yet, join them and show them your 'stuff'. New people may attend up to three of our Basic Intro Workouts on Saturdays for free.

Sunday: Yes, Open Gym from 9:00am until 11:00am. Come in to work on your weaknesses or makeup a missed WOD from this past week.

CrossFit Workout - Thursday 4/10/14

Overhead squat, find your 3 rep max

Then 5 rounds for time of

10 burpee

10 wall ball shot

CrossFit Workout - Wednesday 4/9/14

Nothing to be scared of today, unless you don't like being upside down doing work.

For time

1000 meter row

60situps

Then 10->1 down ladder of

handstand pushup

2x kb swing. 55lb/36lb

** This Saturday marks a special anniversary for us.  7 years ago on April 12, 2007 we made application for our CrossFit Affiliation. We received approval back from Nicole Carroll/CrossFit HQ on April 14th, made payment of our first year's Affiliate fee on April 19th and became the first licensed CrossFit Affiliate in greater Cleveland.  We have copies of all correspondence on the board at the gym, check it out. Who knew how big this would become?

Thanks to all of you who helped build the local CrossFit community into what it is today, a thriving group of affiliates all over town.  Every box doing their part to help people get in the best shape of their lives.

We will be having special outdoor workout on Friday May 9th at 6:00pm in the Lakewood Metroparks where it all began back in May 2007, the first local organized CrossFit group workout. Everyone is welcome to attend. It will be free of charge with one condition. You must wear a CrossFit t-shirt. It doesn't have to be one of ours, it can be from any box in the world. More details to come soon, just mark your calendars and be there!

CrossFit Workout - Tuesday 4/8/14

Stealth Week continues, workouts will not be posted in advance.  Show up and take your medicine.

WOD hint.  It's a popular benchmark workout that you should be better at if you did one of the recent Open Workouts. Should be a bunch of PRs today!

WOD:  Fran

21-15-9 reps for time of

thruster  95/65
pullup

** This Saturday marks a special anniversary for us.  7 years ago on April 12, 2007 we made application for our CrossFit Affiliation. We received approval back from Nicole Carroll/CrossFit HQ on April 14th, made payment of our first year's Affiliate fee on April 19th and became the first licensed CrossFit Affiliate in greater Cleveland.  We have copies of all correspondence on the board at the gym, check it out. Who knew how big this would become?

Thanks to all of you who helped build the local CrossFit community into what it is today, a thriving group of affiliates all over town.  Every box doing their part to help people get in the best shape of their lives.

We will be having special outdoor workout on Friday May 9th at 6:00pm in the Lakewood Metroparks where it all began back in May 2007, the first local organized CrossFit group workout. Everyone is welcome to attend. It will be free of charge with one condition. You must wear a CrossFit t-shirt. It doesn't have to be one of ours, it can be from any box in the world. More details to come soon, just mark your calendars and be there!

CrossFit Workout - Monday 4/7/14

Stealth Week, workouts will not be posted in advance.  Show up and take your medicine.

WOD:

3:00 double unders, max reps
2:00 burpees, max reps

3:00 double unders, max reps

2:00 hand release pushups, max reps

3:00 double unders, max reps

2:00 air squats, max reps

3:00 double unders, max reps

2:00 burpees, max reps

** This Saturday marks a special anniversary for us.  7 years ago on April 12, 2007 we made application for our CrossFit Affiliation. We received approval back from Nicole Carroll/CrossFit HQ on April 14th, made payment of our first year's Affiliate fee on April 19th and became the first licensed CrossFit Affiliate in greater Cleveland.  We have copies of all correspondence on the board at the gym, check it out. Who knew how big this would become?

Thanks to all of you who helped build the local CrossFit community into what it is today, a thriving group of affiliates all over town.  Every box doing their part to help people get in the best shape of their lives.

We will be having special outdoor workout on Friday May 9th at 6:00pm in the Lakewood Metroparks where it all began back in May 2007, the first local organized CrossFit group workout. Everyone is welcome to attend. It will be free of charge with one condition. You must wear a CrossFit t-shirt. It doesn't have to be one of ours, it can be from any box in the world. More details to come soon, just mark your calendars and be there!

CrossFit Workout - Saturday 4/5/14

CrossFit Workout - Friday 4/4/14

Bodyweight Fight Gone Bad

1 minute max reps of the following

jumping squat
chest to bar pullup
box jump
decline pushup(feet on box)
double under

3 rounds with one minute rest between rounds

* Jacked/Championship version, 5 rounds

CrossFit Workout - Thursday 4/3/14

max rounds in 10 minutes, complete the rounds you are in at 10:00.

overhead squat, 5 reps
front squat, 10 reps
lateral jump over bar, 15 reps

Rx'd: Men use a 95lb barbell, women use a 65lb barbell.  The bar must return to the floor after the last overhead squat rep before cleaning the bar for the front squats. Scale weight as needed, using one barbell for all movements.  Post total rounds to the Whiteboard.

Warmup:  300 meter row 15 OH squat w/empty bar - 15 burpee x 3 rounds
Cool down:  Trainer's Choice

CrossFit Workout - Wednesday 4/2/14

9 reps, kb swing (55/36)
6 reps, strict knee to elbow
3 reps, DB push press (heavy)

12 rounds, for time

Go as heavy with the DBs.  This is a metcon wrapped around an upper body strength workout, go as heavy overhead as possible.  If you can use heavier than our 80's, we'll get you a barbell.