CrossFIt Workout - Wednesday 7/1/15

Deadlift, find your 1 rep max

Expect a PR today. Bring your previous numbers-1, 3 or 5 rep maxes and you will do the warmup and workup sets of 5s, 3's and singles to prime you for a PR attempt.  Newer members will establish a moderately heavy single, not necessarily their potential max. All reps must be completed without hitching and the bar is to be returned to the floor under control for the rep to count.  You may drop reps shy of your PR attempt(s) to conserve energy.  You will have a coach in your face for every attempt near or at your PR weight.

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CrossFit Workout - Tuesday 6/30/15

3 rounds for time of

6 wall walks
30 barbell push press  95M/65W

12 minute time cap.  Jacked version, you choose your weight above Rx'd.

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CrossFit Workout - Monday 6/29/15

Amrap in 20 minutes of

10 chest to bar pullups
20 goblet squat and 1/2's  55/40
200 meter row or run

Sneak Peak for the rest of the week

Tuesday:
3 rounds for time of 6 reps - wall walks & 30 reps - push press 95lb/65lb

Wednesday:
Deadlift - 1 rep max

Thursday:
Push Press - 1 rep max

Friday:
Task List WOD - TBA

Saturday:
Partner WOD: TBA


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CrossFit Workout - Saturday 6/27/15

Results:


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CrossFit Workout - Friday 6/26/15

Friday Surprise - Choice of three WODs.

Show up to see the menu.  Hard, harder, & hardest.  You pick.

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CrossFit Workout - Thursday 6/25/15

Conditioning: 5 rounds for time of

300 meter row
12 OH squat  95/65

Perform 5 burpees for every time you put the bar on the ground, performed as one continuous set at the end of round 5.  ** Jacked version, you choose the load above the Rx'd weights.

There warmup will include light sets of overhead squats. Warm up to your workout weight, or higher.

Cool down:  repeat of the SMR techniques covered Wednesday, minimum of 10 minutes. Focus on the area you most need to improve.

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CrossFit Workout - Wednesday 6/24/15

Recovery WOD. KB swings & wall ball sit-ups, both full range, plus some running and/or rowing.

Warmup and cool down, mobility and SMR

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CrossFit Workout - Tuesday 6/23/15

7 rounds for time of

3 - snatch  135lb-M/95lb-W
1 - muscle-up

10 minute time cap.  There will be scaling options for the muscle-ups.  Don't skip this one.

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CrossFit Workout - Monday 6/22/15

3 rounds for time of

14 sumo deadlift 135/95
14 front squat 135/95
14 sandbag lunge R&L (Zercher carry) into 400 meter run

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CrossFit Workout - Saturday 6/20/15

Results

CrossFIt Workout - Friday 6/19/15

Friday Surprise, who sup and see what's on the board.  Hint, it's not a Task List WOD this week.

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CrossFit Workout - Thursday 6/18/15

6 rounds for time of

10 deadlift @ 1x bodyweight
25 calorie row sprint

Scale deadlift weight not to exceed 60% of your 1 rep max.  Maintain perfect form on all deadlift reps, no bouncing into the next rep or dropping the barbell.

Warmup:  CrossFit Warmup 10 reps each x 3 rounds, sub deadlifts for pullups.  Start light and increase weight each round.

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CrossFIt Workout - Wednesday 6/17/15

AMRAP in 15 minutes

150 - single unders
7 - hang clean 135/95

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CrossFit Workout - Tuesday 6/16/15

Strength - DB seated press 5-5-5-5-5

Conditioning - for time

3 rounds of KB swings, 40 unbroken reps  55lb/40lb. Rest as needed between rounds.

Perform 5 burpees for every time you stop swinging the kettle bell, done after the 40th KB swing of each round. Includes 5 burpees for stopping after 40 and 5 more for any additional rests during that round.  Record time and total number of burpees completed.  Everyone does at least 15.

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CrossFit Workout - Monday 6/15/15

40-30-20-10 reps for time of

goblet squat 55/40
hand release pushup

Perform 50 double unders after completing each round.  Scaling options will be available for D/Us.  You will do them, just maybe not so many.

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CrossFit Workout - Saturday 6/13/15

Results 

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CrossFit Workout - Friday 6/12/15

Final day of "No Clock" Week at CF Cleveland

After a familiar workout routine and strict shoulder presses you'll do some

inverted work on the rings
one-arm sled pulls, 50 feet at time
keg cleans

then finish with something many of you won't like at all.  Be there

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CrossFit Workout - Thursday 6/11/15

4 rounds

30 inverted shoulder taps
Front squat 3x10 then 1x20
100 meter high skip into a 400M run

Use the weight you used on Tuesday for "No Clock" Fran.  Rest as needed between rounds.

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CrossFit Workout - Wednesday 6/10/15

"No Clock" Week continues at CF Cleveland

A mix of ab/core work, american KB swings, loaded carries and runs

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CrossFit Workout - Tuesday 6/9/15

No Clock Week continues

Fran, not for time

21-15-9 reps of

thruster
pullup

Choose a weight that is at least 10 pounds heavier than your last Fran workout. Perform pull-ups as strict as possible, preferably L-pullups. We will make weight recommendations based on your ability.

Warmup and AfterWOD will be on the board.

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CrossFit Workout - Monday 6/8/15

YThis week is "No Clock" Week at CrossFit Cleveland

Plan on working on strength, skills and perfecting your form on our basic movements this week.

Today, deadlifts and ring pushups

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CrossFit Workout - Saturday 6/6/15

CrossFit Workout - Friday 6/5/15

RCore Destroyer Workout

Partition any way, not for time

50 reps - ab wheel rollouts
50 reps - back extensions
100 reps - hollow rocks
200 reps - plank jacks
300 seconds - plank hold
4x 200 M single arm farmer carry - heavy

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CrossFit Workout - Thursday 6/4/15

 "Nancy"

5 rounds for time of

400 meter run
15 overhead squat - 95/65

Scale weight to approx 50% of your 1 rep max to be able to maintain solid form and full depth on all reps.

Warmup & Cool down on the board

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