Saturday, May 31, 2014
CrossFit Workout - Saturday 5/31/14
Toes to Bar, DB squat clean thrusters and running. See the board for details.
Thursday, May 29, 2014
CrossFit Workout - Friday 5/30/14
For time
75 wall ball situps
750 meter row
75 wall ball shots
750 meter run
Warmup: CrossFit Warmup 3 rounds x 10 reps each
Ken V.O's Birthday Cool Down. He has to do them every day until he is back from his vacation at the Atlantis, and then again next Wednesday with his 9:00am crew ;-) 40 double squat burpees, for time
75 wall ball situps
750 meter row
75 wall ball shots
750 meter run
Warmup: CrossFit Warmup 3 rounds x 10 reps each
Ken V.O's Birthday Cool Down. He has to do them every day until he is back from his vacation at the Atlantis, and then again next Wednesday with his 9:00am crew ;-) 40 double squat burpees, for time
Wednesday, May 28, 2014
CrossFit Workout - Thursday 5/29/14
kb push press - 5 reps left arm
kb push press - 5 reps right arm
kb swing - 30 reps
5 rounds for time, rest exactly one minute between rounds. 5 burpee penalty if you put the KB down at any time between the 1st rep of the push press and the last of the 30 swings each round, paid immediately. Meaning once you pick it up, don't put it down until the end of the entire round, or you do 5 burpees. You may rest the weight in any position you choose, just not on the ground, box or other object in the gym.
Go as heavy as you can, using the same KB for the push presses and swings. Record KB weight and total time to complete the entire workout.
Warmup: 4 rounds of: 200 meters (alternate row and run), inchworm into 2 piked pushups x 5, 20 jumping squats, samson stretch 15 seconds R&L
Cool down: Trainer's choice
kb push press - 5 reps right arm
kb swing - 30 reps
5 rounds for time, rest exactly one minute between rounds. 5 burpee penalty if you put the KB down at any time between the 1st rep of the push press and the last of the 30 swings each round, paid immediately. Meaning once you pick it up, don't put it down until the end of the entire round, or you do 5 burpees. You may rest the weight in any position you choose, just not on the ground, box or other object in the gym.
Go as heavy as you can, using the same KB for the push presses and swings. Record KB weight and total time to complete the entire workout.
Warmup: 4 rounds of: 200 meters (alternate row and run), inchworm into 2 piked pushups x 5, 20 jumping squats, samson stretch 15 seconds R&L
Cool down: Trainer's choice
Tuesday, May 27, 2014
CrossFit Workout - Wednesday 5/28/14
Strength: Squat clean ladder, not for time
3 singles at each weight before advancing, rest as needed
M: 115/135/155/175/195...to 1RM
W: 75/85/95/105/115....to 1RM
Conditioning: wall ball shots and KB swings
3 singles at each weight before advancing, rest as needed
M: 115/135/155/175/195...to 1RM
W: 75/85/95/105/115....to 1RM
Conditioning: wall ball shots and KB swings
Monday, May 26, 2014
CrossFit Workout - Tuesday 5/27/14
"Christine"
3 rounds for time of
500 meter row
12 bodyweight deadlift
21 box jump 20"
or the running option
3 rounds for time of
500 meter row
12 bodyweight deadlift
21 box jump 20"
or the running option
4 rounds for time of
500 meter run
12 bodyweight deadlift
21 box jump 20"
Warmup: CrossFit Cleveland AB Routine 20 reps each x 4 rounds
Cool Down: Trainer's choice
Sunday, May 25, 2014
CrossFit Workout - Monday 5/26/14
"Webster Mile" for time
1 mile run
125 ball slams
100 jumping squats
75 hand release pushups
50 burpees
1 mile run
Or Murph
Only one workout time today at 9:00am. We are closed for the remainder of the day in observance of Memorial Day.
Saturday, May 24, 2014
Thursday, May 22, 2014
CrossFit Workout - Friday 5/23/14
One Mile to Grace, for time
Memorial Day Weekend Hours:
Everything is business as usual except for Monday May 26, 2014. We will ONLY have one workout in the morning at 9:00am. We will start in heats if it's a big crowd Monday morning, but you must be here by 9:00am to start your warmup. Doors close at 10:00am and we will reopen Tuesday morning at 5:00am. SATURDAY member WOD: Murph. We will have scaled version available so everyone can embrace the suck. "Murph" will be an option on Monday morning if you did not make it in on Saturday. Repeating is not permitted unless you did a scaled version on Saturday and want to do it Rx'd on Monday.
*** We will NOT be having Open GYM on Sunday this week.
*** We will NOT be having Open GYM on Sunday this week.
Wednesday, May 21, 2014
CrossFIt Workout - Thursday 5/22/14
max double unders in 20 minutes, 3 burpees at the beginning of every minute
Perform 25 squats at 0:00, 5:00, 10:00 and 15:00 instead of the burpees
Warmup: 75 situps, 75 kb swings, 75 jumping jacks, 1000M run, partition any way
Cool down: Trainer's choice
Memorial Day Weekend Hours:
Everything is business as usual except for Monday May 26, 2014. We will ONLY have one workout in the morning at 9:00am. We will start in heats if it's a big crowd Monday morning, but you must be here by 9:00am to start your warmup. Doors close at 10:00am and we will reopen Tuesday morning at 5:00am. SATURDAY member WOD: Murph. We will have scaled version available so everyone can embrace the suck. "Murph" will be an option on Monday morning if you did not make it in on Saturday. Repeating is not permitted unless you did a scaled version on Saturday and want to do it Rx'd on Monday.
Perform 25 squats at 0:00, 5:00, 10:00 and 15:00 instead of the burpees
Warmup: 75 situps, 75 kb swings, 75 jumping jacks, 1000M run, partition any way
Cool down: Trainer's choice
Memorial Day Weekend Hours:
Everything is business as usual except for Monday May 26, 2014. We will ONLY have one workout in the morning at 9:00am. We will start in heats if it's a big crowd Monday morning, but you must be here by 9:00am to start your warmup. Doors close at 10:00am and we will reopen Tuesday morning at 5:00am. SATURDAY member WOD: Murph. We will have scaled version available so everyone can embrace the suck. "Murph" will be an option on Monday morning if you did not make it in on Saturday. Repeating is not permitted unless you did a scaled version on Saturday and want to do it Rx'd on Monday.
Tuesday, May 20, 2014
CrossFit Workout - Wednesday 5/21/14
Find your max
front squat - 3 rep max
shoulder press - 5 rep max
Perform both exercises back to back, increasing weight until you reach each individual max. Use a rack once/if your clean limits your progress.
Conditioning: Posted on the whiteboard.
front squat - 3 rep max
shoulder press - 5 rep max
Perform both exercises back to back, increasing weight until you reach each individual max. Use a rack once/if your clean limits your progress.
Conditioning: Posted on the whiteboard.
Monday, May 19, 2014
CrossFit Workout - Tuesday 5/20/14
10-9-8-7-6-5-4-3-2-1-15 reps of
wall ball situp & hang power clean @ 95lb-M/65lb-W
Perform 3 burpees every time your bar touches the ground, done immediately.
wall ball situp & hang power clean @ 95lb-M/65lb-W
Perform 3 burpees every time your bar touches the ground, done immediately.
Sunday, May 18, 2014
CrossFit Workout - Monday 5/19/14
🎅CrossFit Main Site Workout from 5/11/14
max rounds in 20 minutes of
400M run & 3 rounds of
5 pullups
10 pushups
15 squats
Think of this as a little Murph practice for Saturday!
Here's what's on tap for the week
Tuesday- power cleans and wall ball shots, fast and furious
Wednesday - strict barbell presses and front squats, heavy sets
Thursday - double unders and burpees, don't miss this one
Friday - One mile into Grace
Saturday - Murph
Sunday - NO open gym this week
Monday(Memorial Day) One workout at 9:00am
Saturday, May 17, 2014
Thursday, May 15, 2014
CrossFit Workout - Friday 5/16/14
Task List WOD in the A.M.
Be prepared to do a couple things you don't like, but are good or you. It will take a full hour.
Friday Super Sweet Workout this afternoon at 6:00pm at the box. Rumor has it as a Partner Workout, bring your favorite pair of running shoes and a speed rope if you have one. We'll provide the rest.
Be prepared to do a couple things you don't like, but are good or you. It will take a full hour.
Friday Super Sweet Workout this afternoon at 6:00pm at the box. Rumor has it as a Partner Workout, bring your favorite pair of running shoes and a speed rope if you have one. We'll provide the rest.
Wednesday, May 14, 2014
CrossFit Workout - Thursday 5/15/14
75 reps for time of
push press 95lb-M/65lb-W
perform 5 burpees at the beginning of each minute
10 minute time cap. If you do not complete all 75 push presses prior to the 10 minute cap, perform one burpee for every rep you are short, done immediately at 10:00. Do not use a rack, all sets begin with the bar on the floor.
Warmup: 300 meter row, 30 situps (any style), 10 pushups, samson stretch R&L x 5 rounds
Cool down: Trainer's choice
Scale weight down if needed. If you are able to power clean the weight and do at least 5 push press reps at a time, stick with the Rx'd weight. The time cap
** Jacked version, max reps in 10 minutes at Rx'd weight, same 5 burpees at the start of each minute
push press 95lb-M/65lb-W
perform 5 burpees at the beginning of each minute
10 minute time cap. If you do not complete all 75 push presses prior to the 10 minute cap, perform one burpee for every rep you are short, done immediately at 10:00. Do not use a rack, all sets begin with the bar on the floor.
Warmup: 300 meter row, 30 situps (any style), 10 pushups, samson stretch R&L x 5 rounds
Cool down: Trainer's choice
Scale weight down if needed. If you are able to power clean the weight and do at least 5 push press reps at a time, stick with the Rx'd weight. The time cap
** Jacked version, max reps in 10 minutes at Rx'd weight, same 5 burpees at the start of each minute
Tuesday, May 13, 2014
CrossFit Workout - Wednesday 5/14/14
Deadlift 5x5
Use 10lb more than you did last Wednesday for as many sets of 5 reps as you can, up to 5 sets.
If you did not do last wee'd deadlift 5x5, we will help you choose the proper weight for your 5 sets of 5 reps.
Use 10lb more than you did last Wednesday for as many sets of 5 reps as you can, up to 5 sets.
If you did not do last wee'd deadlift 5x5, we will help you choose the proper weight for your 5 sets of 5 reps.
Monday, May 12, 2014
Sunday, May 11, 2014
CrossFit Workout - Monday 5/12/14
6 rounds for time of
10 - strict toes to bar
15 - jump over ball slams
20 - wall ball shots
Thursday, May 8, 2014
CrossFit Workout - Friday 5/9/14
A 20 minute workout consisting of about 5 minutes of rowing, running, double unders, rest and ?. Show up and see what's on the board.
Friday 6:00PM Workout in the Lakewood Metroparks.
Come out and celebrate the 7th anniversary of the first official CrossFit group workout in the area. This is where is all began back in early 2007 with about a dozen people working out along with the original co-founding couples of CrossFit Cleveland.
After becoming a CrossFit Affiliate in mid April of 2007, we held free CrossFit workouts every Saturday morning from early May until late October of 2007 prior to opening our doors on Madison Avenue in Lakewood, OH in November of that year.
Please join us as we welcome in another year, and get a peek at where we started way back when.
Here is a page on Facebook with more details on the event. CrossFit Cleveland on Facebook
Friday 6:00PM Workout in the Lakewood Metroparks.
Come out and celebrate the 7th anniversary of the first official CrossFit group workout in the area. This is where is all began back in early 2007 with about a dozen people working out along with the original co-founding couples of CrossFit Cleveland.
After becoming a CrossFit Affiliate in mid April of 2007, we held free CrossFit workouts every Saturday morning from early May until late October of 2007 prior to opening our doors on Madison Avenue in Lakewood, OH in November of that year.
Please join us as we welcome in another year, and get a peek at where we started way back when.
Here is a page on Facebook with more details on the event. CrossFit Cleveland on Facebook
Wednesday, May 7, 2014
CrossFit Workout - Thursday 5/8/14
5 rounds for time of
400 meter run
15 power snatch 75M/55W
Warmup: 400 meter row, 15 kb swings, 15 pushups, 200 meter run x 3 rounds
Mobility: shoulder rollouts - 15 reps and snatch grip press off back - 30 reps, all using PVC
Cool down: Trainer's choice
400 meter run
15 power snatch 75M/55W
Warmup: 400 meter row, 15 kb swings, 15 pushups, 200 meter run x 3 rounds
Mobility: shoulder rollouts - 15 reps and snatch grip press off back - 30 reps, all using PVC
Cool down: Trainer's choice
Tuesday, May 6, 2014
Monday, May 5, 2014
CrossFit Workout - Tuesday 5/6/14
"Nancy"
5 rounds for time of
400 meter run
15 overhead squats - 95M/65W
Warmup: CrossFit Warmup, 10 reps each x 3 rounds
Skip pullups if you did Staci's Pullup Strength Routine Monday
Cool Down: Trainer's Choice
5 rounds for time of
400 meter run
15 overhead squats - 95M/65W
Warmup: CrossFit Warmup, 10 reps each x 3 rounds
Skip pullups if you did Staci's Pullup Strength Routine Monday
Cool Down: Trainer's Choice
Sunday, May 4, 2014
CrossFit Workout - Monday 5/5/14
For time, 10-1 down ladder of
Pullup
kb snatch -R
kb smatch -L
Goblet squat
Warmup: CF Cleveland AB routine. 25x4
Thursday, May 1, 2014
CrossFit Workout - Friday 5/2/14
Pushy Annie
50-40-30-20-10 reps for time of
pushup - hand release
double under
situp
Saturday WOD hint. We will be having a farewell WOD for two of our Ryans on Saturday. Ryan J. is moving to the DC area for a special work assignment and Ryan S., who is currently active duty Air Force, is moving to South Korea for one year before heading to Italy for three more. Saturday will be their last day with us. We're planning on a big fight all morning, starting with the doors opening at 8:00am. Be there, and bring your red shirt to update your score!
50-40-30-20-10 reps for time of
pushup - hand release
double under
situp
Saturday WOD hint. We will be having a farewell WOD for two of our Ryans on Saturday. Ryan J. is moving to the DC area for a special work assignment and Ryan S., who is currently active duty Air Force, is moving to South Korea for one year before heading to Italy for three more. Saturday will be their last day with us. We're planning on a big fight all morning, starting with the doors opening at 8:00am. Be there, and bring your red shirt to update your score!
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