CrossFit Workout - Friday 1/30/15

Friday Fun Day with set of heavy bench press

Show up and see what other 'tasks' are on the board.

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CrossFit Workout - Thursday 1/29/15

"Christine"

3 rounds for time of

500M row
12 deadlift (1x bodyweight)
21 box jump 20"

Scale deadlift down to no more than 50% of your 1 rep max.

Warmup: CrossFit Warmup, 10 reps each x 3 rounds
Cool Down:  Coach's Choice



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CrossFit Workout - Wednesday 1/28/15

5 rounds of the following

3-2-1 reps of
front squat at 70-75% of your 1RM &
body builders (8-count burpees)

Rest 2-3 minutes between rounds

Conditioning: wall ball shots, max reps in 5 minutes


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CrossFit Workout - Tuesday 1/27/15

5 rounds for time of

135lb clean and jerk - 6 reps
rope climb - 2 ascents

10 minute time cap. Rx'd for women is 95lb. Scale weight as needed.

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CrossFit Workout - Monday 1/26/15

From the CrossFit.com Main Site WOD 1/15/15

Tabata This!

Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories."

Post Tabata score for each exercise to comments and total for final score.

CrossFit Workout - Saturday 1/24/15

I

CrossFit Workout - Friday 1/23/15

Friday Surprise.  Come in and see what's on the board.


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CrossFit Workout - Thursday 1/22/15

4 rounds of the following

Deadlift 4-3-2-1 reps at 70% of your 1 rep max
Perform 2 8-count bodybuilders after each set of DLs
Rest 2-3 minutes between rounds

Ex.  1 rounds equals
4 reps DL, 2 8-C BB
3 reps DL, 2 8-C BB
2 reps DL, 2 8-C BB
1 reps DL, 2 8-C BB
Rest 2-3 minute, repeat 3 more times

** All 4 rounds (40 DL reps total) performed at 70% of your 1RM.

Warmup: 3 rounds
300 meter row
10 squat
10 pushup
10 deadlift (increasing warmup sets)

Cool down:  Coach's choice

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CrossFit Workout - Wednesday 1/21/15

Annie, Single and Heavy!

50-40-30-20-10 reps of

7x single unders
weighted situps (25lb-M/15lb-W)

Perform 7x the required number of single unders and the prescribed number of sit-ups.  It looks like this:

    Single unders   350  280  210  140  70
Weighted situps     50   40    30    20   10

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CrossFit Workout - Tuesday 1/20/15

7 rounds for time of

21 wall ball shot
7 burpee over med ball(facing)

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CrossFit Workout - Monday 1/19/15

10 rounds for time of

8 reps - deadlift  135lb/95lb
10 reps - ring pushup
12 reps - kb swing 55lb/36lb

Use a box to elevate your feet to be even with the rings/body parallel to the ground.  Adjust angle to scale difficulty level.

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CrossFit Workout - Saturday 1/17/15

Angie Pyramid, for time

CrossFit Workout - Friday 1/16/15

Friday Surprise.  Show up and see who's on the board. Hint – it's a make up day

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CrossFit Workout - Thursday 1/15/15

Front squat, max reps in 1 minute, rest 3 minutes x 5 rounds

Men start with 95lb, women with 65lb.  You decide the weight for each of the four rounds to follow.  Your objective is to lift the maximum total poundage in one minute.  Record the heaviest total lifted in one full round. Record weight x reps = poundage.  No racks, all bars start on the floor.  You may rest as needed during the minute without penalty, with the bar on the floor or in the rack or hang position.

Warmup:  Row 300 meters, 10 air squats, 10 pushups, 10 situps(any style), 10 front squats (weights listed on whiteboard) x 3-4 rounds

Cool down:  1000 meter row, for time

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CrossFit Workout - Wednesday 1/14/15

10 Minute Wednesday - Three ten-minute WODs plus a cool down.

Bring your favorite jump rope if you have one.

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CrossFit Workout - Tuesday 1/13/15

Power snatches, overhead squats and ring dips.

Show up and see the rep scheme on the whiteboard.  !0 minutes or less, fast and furious. Typical Tuesday.

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CrossFit Workout - Monday 1/12/15

RFor time

1200 meter row

10 toes to bar

20 kb swing

10 toes to bar

20 kb swing

10 toes to bar

20 kb swing

60 4-count mountain climber

10 toes to bar

20 kb swing

10 toes to bar

20 kb swing

10 toes to bar

20 kb swing

400 meter row

CrossFit Workout Saturday 1/10/15

CrossFit Workout - Friday 1/9/15

Task List WOD  aka Friday Fun Day

Be prepared to be upside down a lot today.  We have always included inversion work in our workouts, it's nothing new to us.  It helps a great deal with improving your coordination, balance and spacial orientation. Getting upside down stresses your vestibular system resulting in positive adaptation. You don't need to know exactly how it works, just do it. Google will tell you lots more if you are curious.

Cue for the day:  Think like a kid again.

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CrossFit Workout - Thursday 1/8/15

Deadlift -  5-5-3-3-1-1-1.... to find your 1 rep max or 5-5-5-5-5

The coaches will determine which rep scheme for you based on your experience and recent activity.

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CrossFit Workout - Wednesday 1/7/15

Strength:  Shoulder Press 5-5-5-5-5

Conditioning: 3 RFT: 500 meter row & 5/5/10 db press/push press/thruster R&L 30/20


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CrossFit Workout - Tuesday 1/6/15

4 rounds for time of

10 - power snatch. 95/65

10 - burpee over and back over bar

You will perform a burpee and lateral hop over the bar and back, that's one rep. All burpees will be done on the lifting side of your bar

CrossFit Cleveland Workout - Monday 1/5/15

Fran Pyramid

for time, 9-15-21-15-9 reps of

thruster 95lb-M/65lb-W
pullup

Compare to 1/5/2013

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CrossFit Workout - Saturday 1/3/15

Death by wall ball shot 

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

CrossFit Workout - Friday 1/2/15

Max reps in 5 minutes of

Pull-ups

Hollow rocks

Burpees 

Row (cals)

Rest as needed between rounds. Perform pull-ups first, then choose any order for the remaining three movements. We have a new Hollow Rock Challenge for January. 100 reps each day you are at the box. Must be done there, no make-ups, no banking reps, no partials. Perform all 100 reps or none count. Perform 120, you only get credit for your 100 for that day. Perform less than 100, you get nothing towards the challenge. Over/under for the month = 1200 reps. Of course, shit reps do not count. Track totals on the Challenge Board.