CrossFit Workout - Wednesday 12/31/14

Annie Pyramid or 1000 double unders for time

Holiday week hours:

Wednesday 12/31/14: All a.m. hours as usual, no P.M. workouts

Thursday 1/1/15: Closed all day, Happy New Year

Friday 1/2/15: Normal hours

Saturday 1/3/15: Normal hours

You can see all available workout times for the holiday week by clicking on the RSVP to Class link below.

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CrossFit Workout - Tuesday 12/30/14

"Grace"

Clean & Jerk, 30 reps for time.  135lb-M/95lb-W

Holiday week hours:

Wednesday 12/31/14: All a.m. hours as usual, no P.M. workouts

Thursday 1/1/15: Closed all day, Happy New Year

Friday 1/2/15: Normal hours

Saturday 1/3/15: Normal hours

You can see all available workout times for the holiday week by clicking on the RSVP to Class link below.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Monday 12/29/14

For time

1250M row then 3 rounds of
20 crossover pushup
30 db thruster  30lb-M/20lb-W

Warmup: CF Cleveland AB routine, 15 reps each x 5 rounds
Cool Down:  Coach's choice

Holiday week hours:

Wednesday 12/31/14: All a.m. hours as usual, no P.M. workouts

Thursday 1/1/15: Closed all day, Happy New Year

Friday 1/2/15: Normal hours

Saturday 1/3/15: Normal hours

You can see all available workout times for the holiday week by clicking on the RSVP to Class link below.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Saturday 12/27/14

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CrossFit Workout - Friday 12/26/14

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CrossFit Workout - Wednesday 12/24/14

For time

120 kb swings
100 calories on C2 rower
80 hollow rocks
60 burpees

Partition any way you choose, except you must start with a minimum of 60 calories on the rower.

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Holiday week hours:

Wednesday 12/24:  All a.m. hours as usual, no P.M. workouts
Thursday 12/25:     Closed all day, Merry Christmas
Friday 12/26:          9:00am, 9:30am & 10:00am only
Saturday 12/27:      Normal hours

You can see all available workout times for the holiday week by clicking on the RSVP to Class link below.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Tuesday 12/23/14

Two WOD Tuesday

5 rounds for time of

15 power snatch - 75-M/55-W
2 rope climbs

WOD 2:  2000 meter row or run, for time

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Holiday week hours:

Wednesday 12/24:  All a.m. hours as usual, no P.M. workouts
Thursday 12/25:     Closed all day, Merry Christmas
Friday 12/26:          9:00am, 9:30am & 10:00am only
Saturday 12/27:      Normal hours

You can see all available workout times for the holiday week by clicking on the RSVP to Class link below.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Monday 12/22/14

3 rounds, for time, of the following ladder complex

strict pull-up     6-5-4-3-2-1 reps
pushup - HR     12-10-8-6-4-2 reps
jumping squat   18-15-12-9-6-3 reps

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Holiday week hours:

Wednesday 12/24:  All a.m. hours as usual, no P.M. workouts
Thursday 12/25:     Closed all day, Merry Christmas
Friday 12/26:          9:00am, 9:30am & 10:00am only
Saturday 12/27:      Normal hours

You can see all available workout times for the holiday week by clicking on the RSVP to Class link below.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Saturday 12/20/14

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CrossFit Workout - Friday 12/19/14

Pick'em

21-15-12-9-6-3 reps of three exercises that you 'pick' from a menu on the board  Starting with a 750M row, then 21-15-12-9-6-3 reps of each then ending with a 400 meter row or run, for time.  This one can be as easy or difficult as you want, depending on your choice of movements.  **Jakced version adds in a set of 18 reps following the 21.

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CrossFit Workout - Thursday 12/18/14

Back Squat 5-5-5-5-5

Increase weight each set, record top weight performed for 5 reps.  You are not working for a true 5 rep max, you are working up to a weight that is heavy but not maximal. Target weight should be approximately 75-80% of your 1 rep max.

Conditioning:  100 wall ball shots, for time.  Perform three burpees at the beginning of each minute, including the 1st. 20lb-M/14lb-W

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CrossFit Workout - Wednesday 12/17/14

Bench Press 10-10-10-10-10

Row sprint between each set of bench press, max effort 100m/200m/300m/400m/500m.  Rest as needed after each row sprint. Track each sprint time and post total time of all five rows as your WOD score.

Increase weight each set of bench press, record heaviest weight with 10 completed reps

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CrossFit Workout - Tuesday 12/16/14

Max rounds and reps in 10 minutes

wall walks - 3 reps
KB one-arm push press - 6 reps (3R+3L)
goblet squat - 12 reps

Men use a 55lb KB, women use a 36lb KB.

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CrossFit Workout - Monday 12/15/14

Helen +1

4 rounds for time of

400 meter run

21 kb swing 55lb/36lb

12 pull-ups

Sub 500m row for the runs, optional.

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CrossFit Workout - Saturday 12/13/14

Fight Gone Bad

CrossFit Workout - Friday 12/12/14

Task List WOD  aka Friday Fun Day

Show up and see what tasks are on the board

**** Don't forget, this Saturday is our 3rd Annual Fight Gone Bad Event. You'll need to register for a start time and space is limited, you ca register here Fight Gone Bad Food Drive

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CrossFit Workout - Thursday 12/11/14

21-15-9-6-3 reps of

ring dip
oh squat  95/65

**** Don't forget, this Saturday is our 3rd Annual Fight Gone Bad Event. You'll need to register for a start time and space is limited, you ca register here Fight Gone Bad Food Drive

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Wednesday 12/10/14

Part one, for time
38 burpees
38 calories on Concept2 rower
rest 3 minutes +/-

Part two, for time
38 toes to bar
38 calories on Concept2 rower
rest 3 minutes +/-

Part three, for time
38 calories on Concept2 rower
38 burpees

Record time for each of the three parts.  There is no overall time, so the exact time for rest periods in not of concern.

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CrossFit Workout - Tuesday 12/9/14

FPerform one full clean and jerk every 30 seconds for 12 minutes.  Increase weight at 4:00 and 8:00, if you are able.  Men start with 115lb, women with 75lb. Start lower if necessary. You decide the amount of weight you add, if any, at 4:00 and 8:00.

Warmup:  CrossFit Warmup, 10 reps each x 3 rounds, substitute barbell thrusters for OH squats, increasing weight each round beginning with an empty bar.

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CrossFit Workout - Monday 12/8/14

8 rounds for time of

10 deadlift @ 1x body weight
15 ball slam
20 wall ball situp - 5' target

20 minute time cap.  Adjust deadlift weight, up or down, to 50% of your 1 rep max.

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CrossFit Workout - Saturday 12/5/14

CrossFit Workout - Friday 12/5/14

Strength 10-10-10-10 shoulder press

WOD:  4 rounds for time of

kettlebell swing - 35 reps
crossover pushup - 25 reps
hollow rocks - 35 reps

AfterWOD/Cool down:  Coach's Choice



*****Join us for another CrossFit Cleveland Happy Hour get-together this Friday at Vosh in Lakewood.  The fun starts at 5:00pm.  CrossFit Cleveland Friday Happy Hour

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CrossFit Workout - Thursday 12/4/14

6 rounds for time of

10 stepping box jump  24"/20"
25 wall ball shot  20lb/14lb

Scale weight and box height as needed

Warmup: CF Cleveland AB routine + ball slams, 15 reps each x 4 rounds

Cool Down:  hang from rings, 3 minutes total. Record longest single hold time


*****Join us for another CrossFit Cleveland Happy Hour get-together this Friday at Vosh in Lakewood.  The fun starts at 5:00pm.  CrossFit Cleveland Friday Happy Hour

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout -Wednesday 12/3/14

Triple WOD Wednesday

Show up and see what's on the board. 

CrossFit Workout - Tuesday 12/2/14

Perform one full snatch every 30 seconds for 10 minutes.  Increase weight at 3:00 and 6:00, if you are able.  Men start with 95lb, women with 45lb. Start lower if necessary. You decide the amount of weight you add, if any, at 3:00 and 6:00.

Warmup:  CrossFit Warmup, 10 reps each x 3 rounds, increasing weight on OH squat
AfterWOD: KB swings to 150 reps (:30work/:30rest)

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