CrossFit Workout - Saturday 2/28/15

Just a reminder that we will be doing 15.1 as the member workout all morning Saturday, starting at 8:00am. Anyone who is registered on the Games website will have their workout judged starting at noon. If you are registered and can not make it Saturday at noon, let me know. We will be scheduling time(s) on Monday. This will be the routine for the next five weeks, 15.1 through 15.5. Please let me know if you have any questions, and also let me know if there are people I should add to our Games Training Group on Facebook. Thanks!

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Friday 2/27/15

ETurkish Get-ups 5-5-5-5-5
w/100 double unders after each round


RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

** This is the last week to register for the 2015 CrossFit Games Open Competition.  The first of five weekly workouts, 15.1, will be announced this Thursday evening at 8:00pm EST.  If you register online to complete with 200,000+ CrossFitters around the globe, you will have until Monday 8:00pm to complete a judged workout and submit your score on the CrossFit Games website.  We will judge workouts each week on Saturdays starting at noon for members registered on the Games/Open site.  We will also have each Open Workout on tap on Saturday mornings for all members to perform.  If you have questions, please ask us at the box.  You can learn more about the CrossFit Games, The Open competition, and register here, CrossFit Games Website

CrossFit Workout - Thursday 2/26/15

S50 power cleans, for time.

135lb-M/95lb-W
Jacked add 10lbs.  Jacked++ add 20 pounds

8 minute time cap to get into your 40's. Finish optional.

AfterWOD:  for time, 75 wall ball shots, with 5 burpees at the beginning of each minute, except the starting minute.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Wednesday 2/25/15

E300 bicycle crunch
300 plank jack
300 flutter kick

Not for time. Use strict form and full range of motion for all reps.  No partitioning allowed, straight through reps.

AfterWOD:  Row 100 calories, for time

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Tuesday 2/24/15

Elizabeth

For time, 21-15-9 reps of

squat clean  135lb-M/95lb-W
ring dip

** This is the last week to register for the 2015 CrossFit Games Open Competition.  The first of five weekly workouts, 15.1, will be announced this Thursday evening at 8:00pm EST.  If you register online to complete with 200,000+ CrossFitters around the globe, you will have until Monday 8:00pm to complete a judged workout and submit your score on the CrossFit Games website.  We will judge workouts each week on Saturdays starting at noon for members registered on the Games/Open site.  We will also have each Open Workout on tap on Saturday mornings for all members to perform.  If you have questions, please ask us at the box.  You can learn more about the CrossFit Games, The Open competition, and register here, CrossFit Games Website

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Monday 2/23/15

For time,

1000 Meter row, 50 ball slams then

5 rounds of
10 pullups
20 pushups
30 KB swings

** This is the last week to register for the 2015 CrossFit Games Open Competition.  The first of five weekly workouts, 15.1, will be announced this Thursday evening at 8:00pm EST.  If you register online to complete with 200,000+ CrossFitters around the globe, you will have until Monday 8:00pm to complete a judged workout and submit your score on the CrossFit Games website.  We will judge workouts each week on Saturdays starting at noon for members registered on the Games/Open site.  We will also have each Open Workout on tap on Saturday mornings for all members to perform.  If you have questions, please ask us at the box.  You can learn more about the CrossFit Games, The Open competition, and register here, CrossFit Games Website




RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Saturday 2/21/15

CrossFit Workout - Friday 2/20/15

Strength: shoulder press 10-10-10-10-10

Core: 5 minute holds, L-Hang & L-Sit

Mini-metcon: Tabata KB swings x 8 then death by Tabata BTB squats

CrossFit Workout - Thursday 2/19/15

Deadlift 10-10-10-10-10

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - 2/18/15

Wednesday WOD

Double unders and something.  Show up and see.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Tuesday 2/17/15

Front squat & toes to bar pyramid, with a time cap.  Come see what the numbers are.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Monday 2/16/15

President's Day WOD, for time

90 - kb swings 55/36
90 - hand release pushups
68 - high knees - 4 count
68 - flutter kick - 4 count
53 - burpees

If you can figure out the meaning of the rep scheme today, you can skip the cool down.  Hint, there are five living United States Presidents.  If you know the answer, don't spoil it.  You will either know or not, you won't be guessing.

Warmup: 1000 meter row & squat, lunge, lunge x 50, any combo.
AfterWOD/Cool down:  500 meter row, max effort sprint, for time.


RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Saturday 2/14/15

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Friday 2/13/15

30 second max effort row sprints,  7 rounds

Between rounds, alternate between 13 shoulder taps(R&L) and 13 shoot-throughs and rest as needed.  Record distance of first row sprint and your best effort, in meters.  Shoulder taps are performed while holding a handstand against the wall.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Thursday 2/12/15

5 sets, rest as needed between

3-2-1 reps of Snatch & body builders

Increase weight each set.  Men start at 75lb, women start at 45lb. Record heaviest weight for complete set.

Warmup:  CF Warmup, 10 reps each x 3 rounds
use empty bars(15/35/45) for OH squats
Cool down:  Coach's Choice


RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Wednesday 2/11/15

Wednesday Chipper, show up and see what's on the board.  There might be a little choice involved.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Tuesday 2/10/15

Modified version of CrossFit Open WOD 12.2

Proceed through a sequence completing as many reps as possible in 10 minutes of

20 snatches @75M/45W
20 snatches @115M/55W
20 snatches @135M/75W
30 snatches @165M/100W
amrap snatches @210M/120W

Warmup: CrossFit Warmup, 10 reps each x 3 rounds

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Monday 2/9/15

"Cindy" or "Mary"

Compare to 11/3/14

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Saturday 2/7/15

Results

CrossFit Workout - Friday 2/6/15

TTask List WOD  aka Friday Fun Day

lunging burped broad jumps
ab wheel rollouts
reverse hyperextensions
horizontal ring rows
lateral parallette jumps
Fat Grip bar hangs

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Thursday 2/5/15

Strength:  Zercher Squat 2-2-2-2-2
Find your 2 rep max, rest as needed between sets

Conditioning: 90 wall ball shots for time, 3 burpees at the beginning of each minute.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Wednesday 2/4/15

For time

750M row then 3 rounds of
15 kb swing 55/36
10 wall ball situp 20/14

Rest 3 minutes, repeat two more times.  Record time for each & total time for all three.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Tuesday 2/3/15

Strength: Shoulder press 5-5-5-5-5

Then

Max rounds of the following barbell complex in 7 minutes:

1 squat clean
2 lunge (1R+1L)
1 push press or jerk

Men 115lb/Women 85lb.  Scale down as needed.
Jacked version, 135lb/95lb


RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Monday 2/2/15

"Groundhog Day"

For time
15 kb swing
10 double hand release pushup
15 kb swing
10 double hand release pushup
15 kb swing
10 double hand release pushup
1000M row

Rest 3 minutes and do it again, and then again. Record each of three times.  55lb-M/36lb-W.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Saturday 1/13/15