CrossFit Workout - Friday 5/1/15

RCore development - Tabata style

KB swing
hollow rock
plank jack
flutter kick
ab wheel rollout

Cool down:  Tabata row sprints, max total meters in 8 rounds

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Thursday 4/30/15

Max rounds in 16 minutes of

10 - overhead squat  95/65
5 - ring dip
10 - front squat 95/65
5 - ring dip
200 meter run or row

Scale weight as needed to perform OH squat to full depth and perfect form/balance.  Use the same weight for front squats.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

We have two events coming up in the next few weeks.  Our ever-popular 5K Plus on Saturday May 2nd and The 8th Anniversary "CrossFit in Cleveland" Workout in the Lakewood Metroparks on Friday May 8th at 6:00pm.  You'll need to register for the 5K Plus using the Link below.  No registration is necessary for the Anniversary WOD, information is found by clicking on the link below.  Both events are free and open to all experienced CrossFitters in the area.


CrossFit Cleveland 5K Plus - 2015

8th Anniversary CrossFit in Cleveland Workout in the Metroparks

CrossFit Workout - Wednesday 4/29/15

Rowing, running, carry, abs and arms. Show up and see what's on the board.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

We have two events coming up in the next few weeks.  Our ever-popular 5K Plus on Saturday May 2nd and The 8th Anniversary "CrossFit in Cleveland" Workout in the Lakewood Metroparks on Friday May 8th at 6:00pm.  You'll need to register for the 5K Plus using the Link below.  No registration is necessary for the Anniversary WOD, information is found by clicking on the link below.  Both events are free and open to all experienced CrossFitters in the area.


CrossFit Cleveland 5K Plus - 2015

8th Anniversary CrossFit in Cleveland Workout in the Metroparks

CrossFit Workout - Tuesday 4/28/15

Hang power snatch, every 30 seconds for 10 minutes.

Perform 2 reps at the top of each minute and one rep at the bottom of each minute.  Your last rep is performed at 9:30 on the clock.  Rest until 11:00 on the clock and then perform max reps of full power snatches (from the floor) in 2 minutes.  You choose the weight on the bar.  Weight should be approximately 65-70% of your 1 rep max.  Weight should allow you to maintain proper form on every rep. You may choose a different weight for the final 2 minute max rep segment.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

We have two events coming up in the next few weeks.  Our ever-popular 5K Plus on Saturday May 2nd and The 8th Anniversary "CrossFit in Cleveland" Workout in the Lakewood Metroparks on Friday May 8th at 6:00pm.  You'll need to register for the 5K Plus using the Link below.  No registration is necessary for the Anniversary WOD, information is found by clicking on the link below.  Both events are free and open to all experienced CrossFitters in the area.


CrossFit Cleveland 5K Plus - 2015

8th Anniversary CrossFit in Cleveland Workout in the Metroparks

CrossFit Workout - Monday 4/27/15

4 rounds for time of

12 pullup
21 DB thruster 30-M/20-W
500 meter run or row

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

We have two events coming up in the next few weeks.  Our ever-popular 5K Plus on Saturday May 2nd and The 8th Anniversary "CrossFit in Cleveland" Workout in the Lakewood Metroparks on Friday May 8th at 6:00pm.  You'll need to register for the 5K Plus using the Link below.  No registration is necessary for the Anniversary WOD, information is found by clicking on the link below.  Both events are free and open to all experienced CrossFitters in the area.


CrossFit Cleveland 5K Plus - 2015

8th Anniversary CrossFit in Cleveland Workout in the Metroparks

CrossFit Workout - Saturday 4/25/15

CrossFit Workout - Friday 4/24/15

Power Clean,  5 sets of 7 reps

Perform 2 minutes max reps between each set.  4-count flutter kicks after sets 1, 3 & 5. Hollow rocks after sets 2 & 4. Rest as needed before next sets of power cleans, about 1 minute. Weight should be  10-20 pounds above your previous "Grace" weight.  If your Rx'd Grace time is 4 minutes or less, the coach will help determine the additional weight you should add to your bar.

Post weight used, and total number of reps performed in the 10 minutes(5 sets).

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

We have two events coming up in the next few weeks.  Our ever-popular 5K Plus on Saturday May 2nd and The 8th Anniversary "CrossFit in Cleveland" Workout in the Lakewood Metroparks on Friday May 8th at 6:00pm.  You'll need to register for the 5K Plus using the Link below.  No registration is necessary for the Anniversary WOD, information is found by clicking on the link below.  Both events are free and open to all experienced CrossFitters in the area.


CrossFit Cleveland 5K Plus - 2015

8th Anniversary CrossFit in Cleveland Workout in the Metroparks

CrossFit Workout - Thursday 4/23/15

Front Squat 5x5, max reps in 5th set

All sets start from the floor, no rack. Perform 2 minutes max rep double unders between each set.   Rest as needed before next sets of squats, 1-2 minutes. Weight should be 75-80% of your 1 rep max, or 5-10 lbs more than your previous 5 rep front squat workout.  If you were here for Tuesdays WOD, add 5-10lbs to the weight used then.  Post weight used, # or reps in 5th set, and total number of double unders performed in the 10 minutes(5 rounds).

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Wednesday 4/22/15

Barbell shoulder press 5-5-5-5-5
find your 5 rep max

Conditioning, for time

1500 meter row
10-15-20-15-10 reps of
DB push press & burpee
500 meter row or run

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Tuesday4/21/15

Hang clean, every 30 seconds for 8 minutes.

Perform 2 reps at the top of each minute and one rep at the bottom of each minute.  Your last rep is performed at 7:30 on the clock.  Rest until 10:00 on the clock and then perform max reps of full cleans (from the floor) in 2 minutes.  You choose the weight on the bar.  Weight should be approximately 65-70% of your 1 rep max.  Weight should allow you to maintain proper form and full squat depth on every rep. You may choose a different weight for the final 2 minute max rep segment.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Monday 4/20/15

for time, 10-->1-->2 reps of

1x - pullup
2x - pushup
3x - kb swing 55/36

Afterwod:  57 double unders, max sets in 5 minutes. Jacked: Unbroken reps.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Saturday 4/18/15

Results

CrossFit Workout - Friday 4/17/15

Task List WOD  aka Friday Fun Day

Maybe not so much fun today....

4 rounds of

7 - kick up into a 5-10 second handstand hold
5 - muscle-up progressions on rings
75 feet - burpee broad jump
125 meter row sprint - max effort
max distance on monkey bars

AfterWOD - ab wheel rollouts, max reps in 3 minutes

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Thursday 4/16/15

4 rounds of

4-2-1 reps of
Deadlift
8-count body builders
Run 200 meters after each round and rest as needed

You will have increasing-weight warmup rounds in the warmup to prepare you for this workout. Use the same weight for each of the 4 rounds of 4-2-1 deadlifts. Use the same weight you used on Thursday 3/12/15, or 70-75% of your 1 rep max

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Wednesday 4/15/15

For time

ball slam 50-40-30-20-10
situp 50-40-30-20-10
box jump 15-15-15-15-15

Strength: grip work in warmups & cool down

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Tuesday 4/14/15

Two WOD Tuesday

WOD 1:  Aging Grace
135lb clean and jerk, 37 reps for time  95lb-W

WOD 2: 3000 meter run or row, for time
Choose runs - 6x500M or to the Lakewood Dog Park and back.  Lots of hill either way.

I first did the Grace workout in 2008 and it soon became my favorite workout.  7 years later, we're adding 7 reps to the standard 30 reps, for time. Happy Birthday to Coach Scott, 37 years young today

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Monday 4/13/15

UHappy Birthday Missy!

for time

row 45 calories then 3 rounds of
15 1x BW deadlift
30 hollow rocks
45 goblet squats  55-M/40-W
then row 45 calories

Warmup: TBA
Cool down:  45 Market Ball Slams, for time

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Friday 4/10/15

D'over or Make-up Day

Choose to repeat or make up any WOD from the past 7 days.  If you've done them all, you should take a rest day ;-)

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Thursday 4/9/15

Ifor time, 21-15-9 reps of

overhead squat  95lb/65lb
ring dip
burpee

Warmup:  3 rounds, 500 meter row, 15 pushup, 15 hollow rocks, 5 inchworms, 10 overhead squats(pvc+increasing weight/warmup sets)

AfterWOD/Cool down:  Coach's choice

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Wednesday 4/8/15

RKB swings and Double unders, for about 16 minutes.  Show up and see how many.

Warmup:  Core work
Strength:  Shoulder press 10-10-10-10-10
Cool down:  Face pulls and band good mornings

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Tuesday 4/7/15

for time

9-7-5-3-1 reps - power clean
18 wall ball shots finish each round

Barbell @ 155lb-M/115lb-W
med ball @ 20lb/10'-M/14lb/9'-W

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Monday 4/6/15

15 rounds, for time

3 weighted pull-up - 30M/20W

6 push-up

9 squat

12 sit-up

Run 200 meters after every 3 rounds

CrossFit Workout - Saturday 4/4/14

CrossFit Workout - Friday 4/3/15

"Deck of Cards"

A new deck will start at the following times, please show up early enough to get warmed up in time to start with the group.  You may not join a group mid-deck.

New decks start at
5:20am
5:50am
6:20am
6:50am
7:20am

9:20am - Execs Only
9:50am - all members

*** No OPEN GYM on Easter Sunday.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Thursday 4/2/15

GThanks to all the good sports who were so willing to help with the painting Wednesday. For all of you who skipped on April Fool's Day, you'll pay handsomely ;-)

Strength - Baćk Squat 5x5

We will instruct you on proper form and squatting technique as well as choosing the weight for your warmup sets all five work sets.