CrossFit Workout - Monday 6/1/15

10 rounds for time of...

5 - strict toes to bar
10 - double hand release pushup
15 - KB swing

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CrossFit Workout - Saturday 5/30/15

CrossFit Workout - Friday 5/29/15

1-->10-->1 pyramid, for time, of

hollow rock
plank jack
flutter kick - 4count
push press  95/65

Burpees on the 5's, 7's & 9's instead of

You have an option to do Stephanie's Boot Camp Workout ay 9:30am instead of our posted WOD. You'll get a sneak-peek at one of the specialty workout classes she will be teaching in our new expanded space.


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CrossFit Workout - Thursday 5/28/15

4 rounds, not for time

5-3-1 reps of
overhead squat
burpee over bar and back

Increase weight each round, starting at approximately 50-60% of your 1 rep max, which should be 20-30lbs more than your last warmup round. Rest as needed between rounds. Each set of overhead squats begins and ends on the floor, no racks.  Record heaviest weight used to compete all 9 reps in final round.

Warmup & Cool down on the board.

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CrossFit Workout - Wednesday 5/27/15

"Christine"

3 rounds for time of

500 meter row
12 deadlift - 1x BW
21 box jumps 24"/20"

Scale deadlift to no greater than 60% of your 1 rep max

Warmup:  CF Cleveland AB routine, 20 reps each x 4 rounds

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CrossFit Workout - Tuesday 5/26/15

Tabata Tuesday

20 sec work/10 sec rest x 10 rounds of:

KB swing 55/36

Rest 1 minute

Burpee

Record total number or reps of KB swings & burpees. 

Warmup:  CrossFit Warmup 10 reps each x 3 rounds

AfterWOD: Coach's choice

CrossFit Workout - Saturday 5/22/15

I

CrossFit Workout - Friday 5/22/15

Friday Surprise, show up and see what's on the board.

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CrossFit Workout - Thursday 5/21/15

Turkish Get-Up

5-5-5-5-5 R&L

Perform 5 burpees and a 200 meter run after each set of 5L & 5R.  Increase weight each set.

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CrossFit Workout - Wednesday 5/20/15

Strength:  Shoulder press 10-10-10-10

Conditioning/recovery WOD:  Running/rowing/double unders and something else, show up and see.

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CrossFit Workout - Tuesday 5/19/15

Snatch every 30 seconds for 10 minutes.  Weight will be determined by the coach.  Full squat snatch or power snatch into an overhead squat, based on your current ability.

Followed by a hard hitting conditioning AfterWOD

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CrossFit Workout - Monday 5/18/15

Max Rep Monday

3 minutes max reps of

kb swings
pushups
squats
pushups
kb swings

200 meters, run or row, and rest for the remainder of 3 minutes between rounds 1 through 5.

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CrossFit Workout - Saturday 5/16/15

Fight Gone Bad

CrossFit Workout - Friday 5/15/15

Task List WOD  aka Friday Fun Day

Show up and see the tasks. A few different ones this week, focusing on accuracy, coordination and balance, and one full body strength task, all in a competitive way of course.

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CrossFit Workout - Thursday 5/14/15

4 rounds, not for time

5-3-1 reps of
front squat
lateral jump over bar and back

Increase weight each round, starting at approximately 60% of your 1 rep max, which should be 20-30lbs more than your last warmup round. Rest as needed between rounds. Each set of front squats begins and ends on the floor, no racks.  Record heaviest weight used to compete all 9 reps in final round.

Warmup & Cool down on the board.

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CrossFit Workout - Wednesday 5/13/15

Strength:
Shoulder press 10-10-10-10
one-arm DB/KB row 10-10-10-10

Conditioning:

Amrap in 15 minutes of

20 shoulder taps
15 toes to bar
10 box jumps
 5  deadlifts - 225/155

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CrossFit Workout - Tuesday 5/12/15

Two WOD Tuesday

4 rounds for time of

17 power snatch 75/55
17 push press 75/55

Rest exactly 3 minutes then

57 ball slam burpee over bar, for time

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CrossFit Workout - Monday 5/11/15

21-15-12-9-6-3 reps, for time, of

front squat  (135lb/95lb)
pushup - double hand release
row (2x calories)

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CrossFit Workout Saturday 5/9/15

Double Helen

CrossFit Workout - Friday 5/8/15

for time

500M row - 500 meters
15 reps - power clean 135/95
400M row - 500 meters
12 reps - power clean 135/95
300M row - 500 meters
9 reps - power clean 135/95
200M row - 500 meters
6 reps - power clean 135/95
100M row - 500 meters
3 reps - power clean 135/95

Reset rower to zero meters at the start of each round.

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CrossFIt Workout - Thursday 5/7/14

Deadlift 5-5-5-5-5

Increase weight each set to find your 5 rep max or as heavy as you can lift while maintaining perfect form.  Set every rep back down on the floor, no dropping from the top unless you have to due to loss of form or grip. In our gym a deadlift is not complete until you return the bar to the flow under control(unless in a DL met con)

Conditioning/AfterWOD: 1000+ meters for time, with work along the way.  Work will be listed on the whiteboard.

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Don't miss The 8th Anniversary "CrossFit in Cleveland" Workout in the Lakewood Metroparks on Friday May 8th at 6:00pm.  Come join us for an outdoor workout at the very location where this CrossFit movement got started in Cleveland back in May of 2007.

No registration is necessary for the Anniversary WOD, information is found by clicking on the link below.  It's free and open to all CrossFitters in the area and their friends.

8th Anniversary CrossFit in Cleveland Workout in the Metroparks

CrossFit Workout - Wednesday 5/6/15

10-20-30-40-50-40-30-20-10 reps of

Double unders 

Hollow rocks

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Navigate to our CrossFit Cleveland Home Page

Don't miss The 8th Anniversary "CrossFit in Cleveland" Workout in the Lakewood Metroparks on Friday May 8th at 6:00pm.  Come join us for an outdoor workout at the very location where this CrossFit movement got started in Cleveland back in May of 2007.

No registration is necessary for the Anniversary WOD, information is found by clicking on the link below.  It's free and open to all CrossFitters in the area and their friends.

8th Anniversary CrossFit in Cleveland Workout in the Metroparks

CrossFit Workout - Tuesday 5/5/15

Alternating rounds for 16 minutes

push press/jerk - 20 seconds work, 40 seconds rest
burpee - 30 seconds work, 30 seconds rest

Barbell weight should be approx. 60-65% of your 1 rep max. You will have increasing weight sets in the warmup to help determine the proper weight if you do not know your 1 rep max.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

Don't miss The 8th Anniversary "CrossFit in Cleveland" Workout in the Lakewood Metroparks on Friday May 8th at 6:00pm.  Come join us for an outdoor workout at the very location where this CrossFit movement got started in Cleveland back in May of 2007.

No registration is necessary for the Anniversary WOD, information is found by clicking on the link below.  It's free and open to all CrossFitters in the area and their friends.

8th Anniversary CrossFit in Cleveland Workout in the Metroparks

CrossFit Workout - Monday 5/4/15

Max Rep Monday

3 minutes max reps followed by a 200 meter run or row sprint x 5. Come see what the movements are for today.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

Don't miss The 8th Anniversary "CrossFit in Cleveland" Workout in the Lakewood Metroparks on Friday May 8th at 6:00pm.  Come join us for an outdoor workout at the very location where this CrossFit movement got started in Cleveland back in May of 2007.

No registration is necessary for the Anniversary WOD, information is found by clicking on the link below.  It's free and open to all CrossFitters in the area and their friends.

8th Anniversary CrossFit in Cleveland Workout in the Metroparks

CrossFit Workout - Saturday 5/2/15

5K Plus