CrossFit Workout - Monday 12/1/14

AMRAP in 21 minutes of

12 pullups
1 handstand hold - 30 seconds
34 kb swing
40 double unders

**December Challenge: Perform 3,000 KB swings this month. 5,000 reps if you dare. Do them in your warmups, workouts, or cool downs, every rep counts.  Just get 3,000 done before the new year.  You will be glad you did.  Keep track of your reps on the whiteboard on the South wall in the warmup area.

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Saturday 11/29/14

CrossFit Workout - Friday 11/28/14

Happy Thanksgiving to all.  Don't worry about waking up early tomorrow since we are not open in the early a.m. hours on 11/28.

We will have three workouts on Friday 11/28/14 - 9:00am, 9:30am and 10:00am. All members are welcome.  Please expect large crowds at each of these wods, so if you are fussy about 'your space" you have been warned.

We will be doing the Deck of Cards workout on Friday morning so start your warmup at 9:00,9:30 or 10:00am and be ready for a fresh deck to start at 9:20, 9:50 and 10:20am.  You will not be permitted to join a deck in progress so don't be late.

** This will be one of the most grueling decks ever, so bring your "A" game!

Normal hours will resume Saturday.  If you have out of town guests who would like to try CrossFit, bring them to our 11:00am Basic Intro Workout on Saturday. You can join them, and it's free.

Unfortunately we don't accommodate non-CrossFitters during our member workout times. Just because your cousin Sally is in really good shape, she can't come unless she is an experienced member of a CrossFit gym back home. The Saturday 11:00am Basic Intro Workout is certain to give her a 'whooping'. ;-)

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Wednesday 11/26/14

For time....

1500 meter row

6 rounds of
10 - ring dip
15 - horizontal ring row

1000 meter row or run


*** We will be closed all day on Thursday in observance of Thanksgiving.  We will have three workouts on Friday 11/28/14 - 9:00am, 9:30am and 10:00am.  Normal hours on Wednesday and Saturday.

We will be doing the Deck of Cards workout on Friday morning so start your warmup at 9:00,9:30 or 10:00am and be ready for a fresh deck to start at 9:20, 9:50 and 10:20am.  You will not be permitted to join a deck in progress so don't be late.

** This will be one of the most grueling decks ever, so bring your "A" game!

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Tuesday 11/25/14

10 rounds for time of

5 burpee
4 deadlift
3 power clean
2 front squat
1 jerk or push press

Rx'd - 135lb-M/95lb-W
Jacked - 155/110

10 minute time cap on this workout.  Record overall time or max rounds/reps in 10 minutes.
Scale weight to allow for your best chance to finish 10 rounds in 10 minutes.

*** We will be closed all day on Thursday in observance of Thanksgiving.  We will have three workouts on Friday 11/28/14 - 9:00am, 9:30am and 10:00am.  Normal hours on Wednesday and Saturday.

We will be doing the Deck of Cards workout on Friday morning so start your warmup at 9:00,9:30 or 10:00am and be ready for a fresh deck to start at 9:20, 9:50 and 10:20am.  You will not be permitted to join a deck in progress so don't be late.

** This will be one of the most grueling decks ever, so bring your "A" game!

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Monday 11/24/14

For time

KB swing - 125 reps
pushup - 125 reps
hollow rock - 125 reps
jumping squat - 125 reps
double under - max reps in 3 minutes

No partitioning reps, one time through the list. Start your 3 minute D/U time clock when you start your first rope skip. (If you rest after your jumping squats and putz around getting ready with your rope your overall WOD time increases accordingly) - Record your overall time and # of double under reps performed in final 3 minutes.

*** We will be closed all day on Thursday in observance of Thanksgiving.  We will have three workouts on Friday 11/28/14 - 9:00am, 9:30am and 10:00am.  Normal hours on Wednesday and Saturday.

We will be doing the Deck of Cards workout on Friday morning so start your warmup at 9:00,9:30 or 10:00am and be ready for a fresh deck to start at 9:20, 9:50 and 10:20am.  You will not be permitted to join a deck in progress so don't be late.

** This will be one of the most grueling decks ever, so bring your "A" game.

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Saturday 11/22/14

CrossFit Cleveland Workout - Friday 11/21/14

5 rounds for time of

10 pullups
20 DB push press
30 high knees
40 plank jacks

Perform 100 4-count mountain climbers after round 3.

Warmup: CF Cleveland AB Routine, 20 reps each x 3 rounds, finish with one set of 20 reps toes to bar

Cool Down:  Coach's Choice

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Thursday 11/20/14

From the CrossFit.com main site Workout 11/12/14

max rounds in 20 minutes of...

5 - burpees
1 - rope climb
30 double unders

Scale dubs in our normal fashion. Forced practice.

Jacked, all reps unbroken
Rx'd - 30 double unders any way
S = suck - 10 double + 30 singles
RS = really suck - 10 attempts(could actuals and attempts) + 30 singles

Warmup: row 1500 meters, 50 tuck jumps, pushups & sit-ups, any combination
Cool down:  Coach's Choice

Navigate to our CrossFit Cleveland Home Page

CrossFit Cleveland Workout - Wednesday 11/19/14

10 rounds for time of

7 deadlift
5 power clean
3 front squat
1 shoulder press
10 lateral barbell hop, over and back

115lb-M/80lb-W, Jacked 135lb-M/95lb-W. Scale weight as needed to be able to strict press all 10 rounds.

Warmup: perform the barbell complex programmed in the workout four times on light and medium weight bars plus 100 KB swings partitioned any way you choose, preferably four rounds of 25 reps along with the barbell warmup.

Cool down:  Coach's Choice

Navigate to our CrossFit Cleveland Home Page

CrossFit Cleveland Workout - Tuesday 11/18/14

6 rounds

30 second row sprint, max effort, for distance

Perform 30 wall ball sit-ups prior to each round.  Record distance in meters for 1st round and best round overalll

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Monday 11/17/14

For time, 1-->10-->1 reps of

KB swing. 56/36

Burpee ball slam

Warmup: 300m row, 30 mountain climber, 10 squats, 10 pushups x 4 rounds

AfterWOD: Bar or ring hang, 2 minutes total. Record longest single hang

Crossfit Workout - Saturday 11/15/14

CrossFit Workout - Friday 11/14/15

Amrap and finish the round you are at 15 minutes of

15 sumo deadlift 135/95

15 hand release pushup

*** Reminder, the 9:00 Exec Group and 9:30am Member Workout is canceled today, back as usual on Monday. 

CrossFit Cleveland Workout - Thursday 11/13/14

Split Jerk 5-5-3-3-1-1-1-1....

Light weight split jerks will be in the warmup prior to starting the 5-5-3-3-1-1-1-1....

AfterWOD: KB swings, 30 seconds work, 30 seconds rest, race to 125 reps.  Post overall time and load to complete.  

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Wednesday 11/12/14

For time, partitioned any way

150 calories on C2 rower

150 DB walking lunges 30/20

Mary Goodwin's Birthday Warmup & Cooldown. 49 reps of a lot of stuff. 

CrossFit Workout - Tuesday 11/11/14

In honor of Veterans Day we will have several CrossFit Hero WODs to choose from along with the WOD listed below which fits our usual Tuesday format.  Your choice of any one.

Anniversary WOD

amrap in 9 minute of

11 - deadlift @1x Body Weight
11 - 8 count body builder

Finish with a one mile run.  Record total rounds + reps and overall time including run

Navigate to our CrossFit Cleveland Home Page

CrossFit Cleveland Workout - Monday 11/10/14

For time

1000 meter row
50 one arm DB snatch - alternate arms
50 goblet squat

100 diouble unders
1000 meter run

Go as heavy as you can on the DB snatch. 50lb for men, 35lb for women, if you dare.  Don't go light on this one or it won't be a great workout.  Goblet squat with the same DB used for the snatch.

Over/Under 20:00

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Saturday 11/8/14

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Friday 11/7/14

Death by Front Squats  95lb-M/65lbW

Begin with 10 reps and rest, then at the beginning of each minute, perform an increasing number of front squats and rest for the remainder of the minute. Continue until you can no long complete them in the minute allowed.

10-2-4-6-8-10-12-14 16-18....until you fail.

Warmup & AfterWOD will be on the Whiteboard.

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Thursday 11/5/14

For time...

50-40-30-20-10 of

row - calories
wall ball situp 20lb/14lb to 5' target

Warmup:  CrossFit Warmup, 10 reps each x 3 rounds

Cool down: Coach's Choice

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Wednesday 11/5/14

Deadlift 3-3-3-3-3 plus handstand holds

Find your 3 rep max deadlift

Perform a total of 45 seconds in a handstand hold against the wall after each of the five sets.  If you need an additional DL set or two to reach your max, you do not need to continue with additional handstand holds - unless you want to. Rest as needed between sets.

The coach on duty will advise you on the weight of your warmup sets and where to begin your 1st set of the five workout sets, depending on your expected max.

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Tuesday 11/4/14

EMOM for 10 minutes, alternating

hang snatch - 7 reps  135lb-M - /95lb-W
double unders - 40 reps

0:00-1:00 perform snatches and rest until next minute
1:00-2:00 perform double unders and rest until the next minute
2:00-3:00 perform snatches and rest until next minute
3:00-4:00 perform double unders and rest until the next minute
continue until the clock hits 10:00

Scale weight down to a load that you perform the 5 reps without dropping the bar until the last rep, and finish in 30 seconds or less.  Increasing weight is optional.

If you can not complete all required double unders in 1 minute, you don't get any rest during that minute.  Record the minimum number of dubs completed during any of the first 4 rounds. Complete max reps of double unders during the final minute, 9:00-10:00. Total reps is the tie breaker for your weight division.

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Monday 11/3/14

Cindy, Mary or Nicole. Compare to 7/7/14

CrossFit Workout - Saturday 11/1/14