CrossFit Workout - Wednesday 10/1/14

Amrap in 20 minutes of

30 double unders 

15 DB shoulder to overhead 30/25

Alternating 200 & 400 meter runs

Jacked: Unbroken dubs & KB's - coach chooses weight

CrossFit Workout - Tuesday 9/30/14

From the CrossFit main site from last week

21-15-9 reps of

overhead squat 115lb/75lb
toes to bar

Scale weight down to approximately 50-60% of your 1 rep max and hit it hard and fast.

CrossFit Workout - Monday 9/29/14

Max rep Monday. Show up and see the details. 

Heavy squats on Tuesday and Thursday this week, so none on Monday. 

CrossFit Workout - Saturday 9/27/15

CrossFit Workout - Friday 9/26/14

KB swings & ring dips.  Lots of one, not so many of the other.  Maybe something else thrown in for good measure.

CrossFit Workout - Thursday 9/25/14

5 rounds

40 seconds max reps, push press 95/65
400 meter run

1 burpee penalty, performed immediately, every time you put the bar on the ground before the 40 seconds are up.  You are able to rest in the rack or hang position without penalty. Record the number of reps per round and total time to complete all five rounds.  You may rest as needed after each run.  The 40 seconds begin when you place your hands on the bar to clean the weight.

Scale weight as needed, to be able to perform at least 8-12 reps your first round.  You may not maintain that pace for future rounds, that is fine.

** Jacked version in 115lb men, 80lb women.

Warmup and cool down on the board

CrossFit Workout - Wednesday 9/24/14

5 rounds for time and reps

1 minute max rep deadlift - 1x bodyweight
400 meter run

Record total time to complete workout plus the total number of deadlift reps for each round.  If you are unable to perform the deadlifts at your body weight, scale weight down to 50% of your 1 rep max.

CrossFit Workout - Tuesday 9/23/14

C2B+T2B - 60 reps for time.

Chest to bar pull-up into toes to bar.  10 minute time cap

Watch the birthday boy demo one of his favorite movements.  Come see if you can do 60 reps faster than Rob, or at least get it done under the time cap.  Scaling options will be available.  There's a birthday party for Rob starting at 6:30pm. Be there.

CrossFit Workout - Monday 9/22/14

Turkish Get-ups and weighted situps. Don't miss this one. 

CrossFit Workout - Saturday 9/20/14

CrossFit Workout - Friday 9/19/14

CrossFit Workout - Thursday 9/18/14

Back squat 5-5-5-5-5

CrossFit Workout - Week of 9/15/14

Stealth Week

Wods will not be posted in advance this week.  Show up and see what's on the board.

*** Reminder that Yoga starts this week, Tuesdays & Thursdays at 9:30am in Rocky River. $5 for members, $10 for non-members and your first class is free. Bring your own mat. FYI-Early morning gym hours end at 8:00am then doors open again at 9:15am for Yoga.

CrossFit Workout - Wednesday 9/17/14

Partner WOD and Reggae Wednesday!

5 rounds for time of Partner Med Ball Situps, runs, rows and pushups - lots.

CrossFit Workout - Tuesday 9/16/14

5 rounds for time of

12 hang snatch  75lb/50lb
12 jump over bar & back

CrossFit Workout - Monday 9/15/14

for time

row 1200 meters
5 rounds of
7 front squat 115lb/85lb
7 push press 115lb/85lb
row 400 meters

CrossFit Workout - Friday 9/12/14

Task List WOD aka Friday Fun Day

Following your warmup, you will have 30 minutes to work on any of the following movements & skills.  You will do each one for at least one set, then you can choose which ones you repeat in any combination or order.

- Front break fall - learn a safe way to land if you fall or are pushed to the ground
- Lower to an L from and inverted hang on the rings
- Hip and back extension on the GHD - more challenging that you think
- Lateral jumps - over a pair of paralletes,
- Rope climbs - learn the J-hook and master the downward trip on the rope
- Bear crawls - just because they suck

End with a short conditioning run cool down or 10 minutes of foam rolling and lacrosse ball work.

** We've been doing these Task List WODs for years, mainly as active recovery work after a rough week of workouts and to help develop skills that you normally don't do on your own.  They are crowd favorites.

CrossFit Workout - Thursday 9/11/14

On Saturday we will have a special workout honoring all those who lost their lives in the September 11th tragedy thirteen years ago today. Never forget.

Today's WOD will be a heavy deadlift strength workout with bar hangs, followed by a short conditioning workout. You'll be using 70% of your 1 rep max or deadllifts. Show up and see the combo and rep scheme.

CrossFit Workout - Wednesday 9/10/14

A nice little combo of double unders, handstand pushups and pistol squats. Be there. 

CrossFit Workout - Tuesday 9/9/14

From the CrossFit Main site 9/1/14 WOD

for time

row 30 calories
30 burpees, jumping over the bar
30 hang clean - 135/95

CrossFit Workout - Monday 9/8/14

12 rounds for time of

4 strict pullup
8 goblet squat  55/36
12 kb swing    55/36

400 meter run after rounds four and eight. GoRuckers, wear your rucksack on the runs.

Warmup: On board from Saturday
Cool down:  1000 meter run shouldering slam ball. GoRuckers, wear your rucksack.

If you are wondering what I mean by GoRuckers, it's our group training for the upcoming GoRuck Light on October 25th.  We have a large and growing group from our box.  If you are interested in joining us, check out the GoRuck site here and ask one of us at the gym for more details.

CrossFit Workout - Saturday 9/6/14

Wall ball shots, Burpees and sand bag run partner style

CrossFit Workout - Friday 9/5/14

Friday Surprise. Show up and see. 

CrossFit Workout - Thursday 9/4/14

Squats.  Heavy.  Show up to find out what kind.  Hint, my favorite.

1RM, 3RM or 5-5-5-5-5 depending on your experience and strength level.  The Coach of duty will determine your rep scheme.

CrossFit Workout - Wednesday 9/3/14

Row sprints, max effort. Pushups, max effort and air dyne, max effort. With plenty of rest in between.  Don't miss this.

CrossFit Workout - Tuesday 9/2/14

15-12-9-6 reps of

Front squat 115/85

3x KB swing 55/36

Warmup: CF Cleveland AB routine, 15 reps each x 5 rounds plus one 600 meter run or row

Cool down: Coach's choice