Show up and see what's on the board.
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Thursday, July 30, 2015
CrossFit Workout - Friday 7/31/15
Friday Surprise. Not your normal Friday.
Show up and see what's on the board.
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Show up and see what's on the board.
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
Wednesday, July 29, 2015
CrossFit Workout - Thursday 7/30/15
clean & jerk 1-1-1-1-1
Perform two singles at each weight before increasing, rest as needed. Begin your first set of singles at 50-60% of your 1 rep max. Target your last set to be above 90% of your 1 rep max. You choose between full squat or power clean.
Warmup: 3 rounds, 300 meter row, 10 air squats, 10 pushups, 10 back extensions, 5 clean & jerk. Use light, increasing weight sets of C&J in the warmup before beginning workout.
Mobillity: Wrist stretches & lat mobility (roller or Lax ball)
Cool down: 100 face pulls while holding the bottom of a squat.
Perform two singles at each weight before increasing, rest as needed. Begin your first set of singles at 50-60% of your 1 rep max. Target your last set to be above 90% of your 1 rep max. You choose between full squat or power clean.
Mobillity: Wrist stretches & lat mobility (roller or Lax ball)
Cool down: 100 face pulls while holding the bottom of a squat.
Tuesday, July 28, 2015
CrossFit Workout - Wednesday 7/29/15
A Different Kind of Wednesday
We're laying low tomorrow with skill based static hold and SMR day due. Don't worry, it will be plenty hard. You will sweat your butt off, you just won't have to worry about passing out in the heat.
Static holds:
ring support
L-hang
weighted side plank
crane stance - balance on DB
SMR;
roll out quads/hamstrings
lacrosse ball scaps and lats
glute smash
Show up and see how long for each. It will take an entire hour.
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We're laying low tomorrow with skill based static hold and SMR day due. Don't worry, it will be plenty hard. You will sweat your butt off, you just won't have to worry about passing out in the heat.
Static holds:
ring support
L-hang
weighted side plank
crane stance - balance on DB
SMR;
roll out quads/hamstrings
lacrosse ball scaps and lats
glute smash
Show up and see how long for each. It will take an entire hour.
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Monday, July 27, 2015
CrossFit Workout - Tuesday 7/28/15
"Jackie"
1000 meter row
50 thruster 45/30
30 pullups
This week will be very hot and humid through the weekend, so keep plenty of water on hand throughout the day. We'll be lightening the intensity and shortening the WODs just a bit this week.
Recommended additional strength work. Spend 15-20 minutes on grip work. We'll have the AfterWOD full of plenty of choices.
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1000 meter row
50 thruster 45/30
30 pullups
This week will be very hot and humid through the weekend, so keep plenty of water on hand throughout the day. We'll be lightening the intensity and shortening the WODs just a bit this week.
Recommended additional strength work. Spend 15-20 minutes on grip work. We'll have the AfterWOD full of plenty of choices.
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Sunday, July 26, 2015
CrossFit Workout - Monday 7/27/15
toes to bar - 50 reps for time
rest 1-2 minutes
hollow rocks - 100 reps for time
rest 1-2 minutes
pushups (hand release) - 100 reps for time
rest 1-2 minutes
one arm KB swing - 150 reps for time
Take a mini-whiteboard and time your own scores. Alternate arms, switching at the top, for the KB swings. Use 10 to 15 pounds lighter than your usual 2 arm swing.
Warmup: CrossFit Warmup, 10 reps each x 3 rounds
AfterWOD: 1600 meter run (Detroit x 4) or 2000 meter row, for time
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rest 1-2 minutes
hollow rocks - 100 reps for time
rest 1-2 minutes
pushups (hand release) - 100 reps for time
rest 1-2 minutes
one arm KB swing - 150 reps for time
Take a mini-whiteboard and time your own scores. Alternate arms, switching at the top, for the KB swings. Use 10 to 15 pounds lighter than your usual 2 arm swing.
Warmup: CrossFit Warmup, 10 reps each x 3 rounds
AfterWOD: 1600 meter run (Detroit x 4) or 2000 meter row, for time
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CrossFit Workout - Saturday 7/25/15
"Triple 7's"
Results to be posted soon
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Results to be posted soon
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Thursday, July 23, 2015
CrossFit Workout - Friday 7/24/15
3 rounds for time of
500 meter (row and run, alternate)
25 goblet squat 55/36
25 air squat
** Jacked version, 4 rounds - alternating run and row, start with either one.
Warmup: CF Cleveland AB routine, 15 reps each x 4 rounds with a 200m run each round
Cool down: Weighted plank holds, 60 seconds
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500 meter (row and run, alternate)
25 goblet squat 55/36
25 air squat
** Jacked version, 4 rounds - alternating run and row, start with either one.
Warmup: CF Cleveland AB routine, 15 reps each x 4 rounds with a 200m run each round
Cool down: Weighted plank holds, 60 seconds
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Wednesday, July 22, 2015
CrossFit Workout - Thursday 7/23/15
for time, 10-->1 down ladder of
deadlift 1x bodyweight
ring dip
Recommended Additional Lifting: Snatch grip deadlift 3-3-3-3-3
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deadlift 1x bodyweight
ring dip
Recommended Additional Lifting: Snatch grip deadlift 3-3-3-3-3
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Tuesday, July 21, 2015
CrossFit Workout - Wednesday 7/22/14
Recovery WOD
Wall ball sit-ups
ball slams
shuttle runs with ball
Come and see the numbers.
Recommended additional strength work: Weighted GHD situps and weighted hip&back extensions or Tuesday's front squat workout if you missed it.
Wall ball sit-ups
ball slams
shuttle runs with ball
Come and see the numbers.
Recommended additional strength work: Weighted GHD situps and weighted hip&back extensions or Tuesday's front squat workout if you missed it.
Monday, July 20, 2015
CrossFit Workout - Tuesday 7/21/15
Strength:
Shoulder press 5-5-5-5-5
then
Front Squat 4-2-1 x 4 rounds,
Perform an equal number of burpees after each set of front squats (4-2-1) then rest for 1-3 minutes. Increase weight each round, targeting above 80% of your 1RM in the 4th round. You will have front squats in the warmup to prep you to start your first round at approx. 60% of your 1RM.
Conditioning: Tabata KB swings for 5 minutes
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* In an effort to get you to be better prepared for workouts we are asking everyone to start warmups on the hour or half hour to help get your group ready to start together. The morning shifts run like this and it works well, and we would like to see the same format in the PM workouts. If you feel you need additional time to complete your warmup, it's fine to come a little early to get started, but you will wait until everyone else is ready to review the movements and check your form before the workout starts. If you are running a little late, you can shorten your warmup and work in with your group.
Shoulder press 5-5-5-5-5
then
Front Squat 4-2-1 x 4 rounds,
Perform an equal number of burpees after each set of front squats (4-2-1) then rest for 1-3 minutes. Increase weight each round, targeting above 80% of your 1RM in the 4th round. You will have front squats in the warmup to prep you to start your first round at approx. 60% of your 1RM.
Conditioning: Tabata KB swings for 5 minutes
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* In an effort to get you to be better prepared for workouts we are asking everyone to start warmups on the hour or half hour to help get your group ready to start together. The morning shifts run like this and it works well, and we would like to see the same format in the PM workouts. If you feel you need additional time to complete your warmup, it's fine to come a little early to get started, but you will wait until everyone else is ready to review the movements and check your form before the workout starts. If you are running a little late, you can shorten your warmup and work in with your group.
Sunday, July 19, 2015
CrossFit Workout - Monday 7/19/15
AMRAP in 15 minutes of
3 burpee pullups
6 clapping pushups
9 situps
12 jumping squats
Run 500m or row 650m at 6:00 and resume from where you left off
Warmup: CF Cleveland Ab routine. 15 reps each x 4 rounds, then one 500m run.
Mobility: 10 x 1 slow/strict inchworm into 2 piked pushups
Cool down: Coach's Choice
Finish the entire round you are in @15:00. Record total # of rounds and completion time of final round.
Recommended additional lifting: Back squat 3-3-3-3-max reps in 1 minute
Work up to 75% of your 1RM for your final set.
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Recommended additional lifting: Back squat 3-3-3-3-max reps in 1 minute
Work up to 75% of your 1RM for your final set.
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Saturday, July 18, 2015
Thursday, July 16, 2015
CrossFit Workout - Friday 7/17/15
Turkish Get-ups 3-3-3-3-3 R&L
Turkish Sit-up Get-ups 5-5-5-5-5 R&L
Row Sprint 200-200-200-200
Warmup & AfterWOD will be on the board
Recommended additional lifting: Deadlift 3-3-3-3-max
Work up to 75% of your 1RM for your final set.
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Turkish Sit-up Get-ups 5-5-5-5-5 R&L
Row Sprint 200-200-200-200
Warmup & AfterWOD will be on the board
Recommended additional lifting: Deadlift 3-3-3-3-max
Work up to 75% of your 1RM for your final set.
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Wednesday, July 15, 2015
CrossFit Workout - Thursday 7/16/15
Skill/Strength Day
Weighted pistol squats 5-5-5-5-5 R&L
Handstand pushups 5-5-5-5-5
There are plenty of progressions and scaling options so do not skip this WOD out of fear of the movements. You won't be disappointed, show up. Of course there will be a nasty little AfterWOD to top off the session.
Warmup: CrossFit Warmup, 10 reps each, sub ball slams for pull-ups
Mobility: Ankle and hip flexor stretch against the deck
AfterWOD: Show up and see the board.
Recommended Additional Strength: Find your max power clean in under 20 minutes, including warmup sets.
Friday Sneak Peak: TGU's and something else
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If you are interested in the Back Room Strength Club, let me know. I will be working with each of you to help determine an appropriate strength program for you to follow. You must be proficient with all movements. Personal training sessions will be available for those of you who need additional help with your lifts. We will have a private group on Facebook as a central communication platform for all Back Room lifters. If you have already let me know you are opting in for the Back Room, you will receive an invite to the new group once some time on Thursday. If you don't have a FB account, here's the perfect reason to create an account. If you have an alias account already, just send me a message letting me know what goofy name you use for your account. ;-)
Weighted pistol squats 5-5-5-5-5 R&L
Handstand pushups 5-5-5-5-5
There are plenty of progressions and scaling options so do not skip this WOD out of fear of the movements. You won't be disappointed, show up. Of course there will be a nasty little AfterWOD to top off the session.
Warmup: CrossFit Warmup, 10 reps each, sub ball slams for pull-ups
Mobility: Ankle and hip flexor stretch against the deck
AfterWOD: Show up and see the board.
Recommended Additional Strength: Find your max power clean in under 20 minutes, including warmup sets.
Friday Sneak Peak: TGU's and something else
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Navigate to our CrossFit Cleveland Home Page
If you are interested in the Back Room Strength Club, let me know. I will be working with each of you to help determine an appropriate strength program for you to follow. You must be proficient with all movements. Personal training sessions will be available for those of you who need additional help with your lifts. We will have a private group on Facebook as a central communication platform for all Back Room lifters. If you have already let me know you are opting in for the Back Room, you will receive an invite to the new group once some time on Thursday. If you don't have a FB account, here's the perfect reason to create an account. If you have an alias account already, just send me a message letting me know what goofy name you use for your account. ;-)
Tuesday, July 14, 2015
CrossFit Workout - Wednesday 7/15/15
AMRAP in 15 minutes of
50 double unders or 150 single unders
10 strict knees to elbows
Choose your jump, stick with the same for the entire workout. Your AfterWOD will be the other. Full pause at the bottom of each KTE to limit swing. If you perform a knee raise instead, hold for one full second at the top of each rep.
Warmup, AfterWOD and recommended additional strength work will be posted at the box.
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** Back Room Strength Update:
Wednesday, 7/15/15, marks the first day for the Back Room Strength option for members who opt for this additional feature at CF Cleveland. For a nominal charge of $15 per month, Unlimited Members have access to dedicated lifting stations to be used before or after their WOD for additional strength work. This will also include additional specialty classes and Open Gym sessions as they are added to the schedule. The $15 rate will be locked in as long as you continue with no lapse in membership. New members joining after August 1st will be charged $35 per month for the Back Room Strength.
We will continue to maintain at least one available squat rack/cage in the warmup area for members who want to perform additional strength work like always. Nothing will change or be taken away from existing members.
The Back Room option provides additional space and lets you reserve a lifting station/platform in advance. You'll also receive assistance with developing/choosing a strength routine to match your goals. Personal Training options will be available for more personalized instruction for beginner/novice lifters.
Certain new rules will apply in The Back Room. Please see us at the box for more details.
50 double unders or 150 single unders
10 strict knees to elbows
Choose your jump, stick with the same for the entire workout. Your AfterWOD will be the other. Full pause at the bottom of each KTE to limit swing. If you perform a knee raise instead, hold for one full second at the top of each rep.
Warmup, AfterWOD and recommended additional strength work will be posted at the box.
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
** Back Room Strength Update:
Wednesday, 7/15/15, marks the first day for the Back Room Strength option for members who opt for this additional feature at CF Cleveland. For a nominal charge of $15 per month, Unlimited Members have access to dedicated lifting stations to be used before or after their WOD for additional strength work. This will also include additional specialty classes and Open Gym sessions as they are added to the schedule. The $15 rate will be locked in as long as you continue with no lapse in membership. New members joining after August 1st will be charged $35 per month for the Back Room Strength.
We will continue to maintain at least one available squat rack/cage in the warmup area for members who want to perform additional strength work like always. Nothing will change or be taken away from existing members.
The Back Room option provides additional space and lets you reserve a lifting station/platform in advance. You'll also receive assistance with developing/choosing a strength routine to match your goals. Personal Training options will be available for more personalized instruction for beginner/novice lifters.
Certain new rules will apply in The Back Room. Please see us at the box for more details.
Monday, July 13, 2015
CrossFit Workout - Tuesday 7/14/15
30 cycles, for time, of
1 power clean + 2 front squats 115lb/85lb
There is an 8 minute time cap for this workout.
Warmup and AfterWOD will be on the board.
Suggested additional strength work: Weighted pistols, 3-3-3-3-3 R & L
Goruck training: Log carry, rain or shine. You choose the distance
Wednesday Sneak Peek: Recovery WOD. 15 min amrap of jump rope and strict knees to elbows.
* In an effort to get you to be better prepared for workouts we are asking everyone to start warmups on the hour or half hour to help get your group ready to start together. The morning shifts run like this and it works well, and we would like to see the same format in the PM workouts. If you feel you need additional time to complete your warmup, it's fine to come a little early to get started, but you will wait until everyone else is ready to review the movements and check your form before the workout starts. If you are running a little late, you can shorten your warmup and work in with your group.
** Back Room Strength Update:
Wednesday, 7/15/15, marks the first day for the Back Room Strength option for members who opt for this additional feature at CF Cleveland. For a nominal charge of $15 per month, Unlimited Members have access to dedicated lifting stations to be used before or after their WOD for additional strength work. This will also include additional specialty classes and Open Gym sessions as they are added to the schedule. The $15 rate will be locked in as long as you continue with no lapse in membership. New members joining after August 1st will be charged $35 per month for the Back Room Strength.
We will continue to maintain at least one available squat rack/cage in the warmup area for members who want to perform additional strength work like always. Nothing will change or be taken away from existing members.
The Back Room option provides additional space and lets you reserve a lifting station/platform in advance. You'll also receive assistance with developing/choosing a strength routine to match your goals. Personal Training options will be available for more personalized instruction for beginner/novice lifters.
Certain new rules will apply in The Back Room. Please see us at the box for more details.
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
1 power clean + 2 front squats 115lb/85lb
There is an 8 minute time cap for this workout.
Warmup and AfterWOD will be on the board.
Suggested additional strength work: Weighted pistols, 3-3-3-3-3 R & L
Goruck training: Log carry, rain or shine. You choose the distance
Wednesday Sneak Peek: Recovery WOD. 15 min amrap of jump rope and strict knees to elbows.
* In an effort to get you to be better prepared for workouts we are asking everyone to start warmups on the hour or half hour to help get your group ready to start together. The morning shifts run like this and it works well, and we would like to see the same format in the PM workouts. If you feel you need additional time to complete your warmup, it's fine to come a little early to get started, but you will wait until everyone else is ready to review the movements and check your form before the workout starts. If you are running a little late, you can shorten your warmup and work in with your group.
** Back Room Strength Update:
Wednesday, 7/15/15, marks the first day for the Back Room Strength option for members who opt for this additional feature at CF Cleveland. For a nominal charge of $15 per month, Unlimited Members have access to dedicated lifting stations to be used before or after their WOD for additional strength work. This will also include additional specialty classes and Open Gym sessions as they are added to the schedule. The $15 rate will be locked in as long as you continue with no lapse in membership. New members joining after August 1st will be charged $35 per month for the Back Room Strength.
We will continue to maintain at least one available squat rack/cage in the warmup area for members who want to perform additional strength work like always. Nothing will change or be taken away from existing members.
The Back Room option provides additional space and lets you reserve a lifting station/platform in advance. You'll also receive assistance with developing/choosing a strength routine to match your goals. Personal Training options will be available for more personalized instruction for beginner/novice lifters.
Certain new rules will apply in The Back Room. Please see us at the box for more details.
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Navigate to our CrossFit Cleveland Home Page
Sunday, July 12, 2015
CrossFit Workout - Monday 7/13/15
"Rowing/Running Helen++"
5 rounds for time of
400 meters, running or rowing(alternating)
21 KB swing 55lb/36lb
12 pullups
You decide if you start with a run or row, then alternate for the remainder of the workout. That means you will do three rounds of either running or rowing and two rounds of the other choice.
Warmup: 3 rounds of
30 high knees
30 butt kickers
10 burpees
10 squats
5 - 1 inchworm into 2 pike pushups
Mobility: Spend 5-7 minutes rolling out tight areas from the past week.
AfterWOD: Coach's choice
Suggested additional strength work: Weighted plank holds, work up to maximum weight held for at least 1 minute
Goruck training: Ruck the full WOD, or at least the 400 meters.
Tuesday Sneak Peek: Replay of 8/5/14, Power Cleans and Front Squats, but with an eight minute cap.
*** In an effort to get you to be better prepared for workouts we are asking everyone to start warmups on the hour or half hour to help get your group ready to start together. The morning shifts run like this and it works well, and we would like to see the same format in the PM workouts. If you feel you need additional time to complete your warmup, it's fine to come a little early to get started, but you will wait until everyone else is ready to review the movements and check your form before the workout starts. If you are running a little late, you can shorten your warmup and work in with your group.
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5 rounds for time of
400 meters, running or rowing(alternating)
21 KB swing 55lb/36lb
12 pullups
You decide if you start with a run or row, then alternate for the remainder of the workout. That means you will do three rounds of either running or rowing and two rounds of the other choice.
Warmup: 3 rounds of
30 high knees
30 butt kickers
10 burpees
10 squats
5 - 1 inchworm into 2 pike pushups
Mobility: Spend 5-7 minutes rolling out tight areas from the past week.
AfterWOD: Coach's choice
Suggested additional strength work: Weighted plank holds, work up to maximum weight held for at least 1 minute
Goruck training: Ruck the full WOD, or at least the 400 meters.
Tuesday Sneak Peek: Replay of 8/5/14, Power Cleans and Front Squats, but with an eight minute cap.
*** In an effort to get you to be better prepared for workouts we are asking everyone to start warmups on the hour or half hour to help get your group ready to start together. The morning shifts run like this and it works well, and we would like to see the same format in the PM workouts. If you feel you need additional time to complete your warmup, it's fine to come a little early to get started, but you will wait until everyone else is ready to review the movements and check your form before the workout starts. If you are running a little late, you can shorten your warmup and work in with your group.
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Thursday, July 9, 2015
CrossFit Workout - Friday 7/10/15
Deck of Cards - recovery WOD
Show up and see the movements. Please arrive on the hour or half hour, new decks start at
5:20am
5:50am
6:20am
6:50am
7:20am
9:20am - Execs only
9:50am - all members
You can not join a group mid-deck.
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Show up and see the movements. Please arrive on the hour or half hour, new decks start at
5:20am
5:50am
6:20am
6:50am
7:20am
9:20am - Execs only
9:50am - all members
You can not join a group mid-deck.
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Wednesday, July 8, 2015
CrossFit Workout - Thursday 7/9/15
Back Squat 20-20-20
Rest 5 minutes between sets, you choose the weight for each set. After a warmup set of 20 reps with an empty bar, we will recommend appropriate weight(s) for you to use based on your bodyweight and known xRep maxes. You'll have plenty of grip work as you rest between sets.
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Rest 5 minutes between sets, you choose the weight for each set. After a warmup set of 20 reps with an empty bar, we will recommend appropriate weight(s) for you to use based on your bodyweight and known xRep maxes. You'll have plenty of grip work as you rest between sets.
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Tuesday, July 7, 2015
CrossFit Workout - Wednesday 7/8/15
Strength:
Bench Press 10-10-10-10-10
Conditioning:
KB Swings & ?, show up and see the #s
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Bench Press 10-10-10-10-10
Conditioning:
KB Swings & ?, show up and see the #s
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Navigate to our CrossFit Cleveland Home Page
Monday, July 6, 2015
CrossFit Workout - Tuesday 7/7/15
for time
squat snatch 10-9-8-7-6-5-4-3-2-1
burpee over bar and back 3-3-3-3-3-3-3-3-3-3
There is a 10 minute time cap to this workout. Rx'd weight is 75lb for men and 55lb for women. Scale weight down as needed in order to maintain perfect squat form and full depth on each rep. Use a 15lb bar or a PVC pipe if necessary.
Warmup: CrossFit Warmup, 10 reps each x 3 rounds. Increase weight on OH squat reps, starting with PVC.
AfterWOD: Trainer's choice.
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squat snatch 10-9-8-7-6-5-4-3-2-1
burpee over bar and back 3-3-3-3-3-3-3-3-3-3
There is a 10 minute time cap to this workout. Rx'd weight is 75lb for men and 55lb for women. Scale weight down as needed in order to maintain perfect squat form and full depth on each rep. Use a 15lb bar or a PVC pipe if necessary.
Warmup: CrossFit Warmup, 10 reps each x 3 rounds. Increase weight on OH squat reps, starting with PVC.
AfterWOD: Trainer's choice.
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Sunday, July 5, 2015
CrossFit Workout - Monday 7/6/15
3 rounds for time
500 meter run or row
4 sets of
5 chest to bar pullup
5 toes to bar
5 DB push press (heavy)
Post time and DB weight to whiteboard.
Warmup: 3 rounds
10 shoulder rollouts - pvc
10 OH squat + lunge R + lunge L (pvc overhead)
10 pushups - double hand release
20 plank jacks
200 meter run or row
AfterWOD: 2 minutes total L-hang or hang-tuck
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Sneak peak at the week
Tuesday: squat snatches and burpees over the bar, for about 8-10 minutes
Wednesday: Bench Press, heavy then a KB conditioning WOD
Thursday: Back squats, 20-20-20
Friday: Deck of Cards, recovery wod
Saturday: DB thrusters & ????
Recommended Additional Strength Work:
Monday: back squat 5-5-5-5-5 & DB row R&L 5-5-5-5-5
Tuesday: 1 arm KB press 5-5-5-5-5
Wednesday: grip work, see board
Thursday: OH squat 3-3-3-3-3
Friday: weighted planks
Goruck Work
Monday: Ruck the WOD
Tuesday: 2 mile ruck(dog park) w/sandbag, rain or shine
Wednesday: 1 mile ruck carry, Zercher hold
Thursday: bar hangs w/ruck, max holds, 5 sets
Friday: Ruck the WOD
500 meter run or row
4 sets of
5 chest to bar pullup
5 toes to bar
5 DB push press (heavy)
Post time and DB weight to whiteboard.
Warmup: 3 rounds
10 shoulder rollouts - pvc
10 OH squat + lunge R + lunge L (pvc overhead)
10 pushups - double hand release
20 plank jacks
200 meter run or row
AfterWOD: 2 minutes total L-hang or hang-tuck
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Sneak peak at the week
Tuesday: squat snatches and burpees over the bar, for about 8-10 minutes
Wednesday: Bench Press, heavy then a KB conditioning WOD
Thursday: Back squats, 20-20-20
Friday: Deck of Cards, recovery wod
Saturday: DB thrusters & ????
Recommended Additional Strength Work:
Monday: back squat 5-5-5-5-5 & DB row R&L 5-5-5-5-5
Tuesday: 1 arm KB press 5-5-5-5-5
Wednesday: grip work, see board
Thursday: OH squat 3-3-3-3-3
Friday: weighted planks
Goruck Work
Monday: Ruck the WOD
Tuesday: 2 mile ruck(dog park) w/sandbag, rain or shine
Wednesday: 1 mile ruck carry, Zercher hold
Thursday: bar hangs w/ruck, max holds, 5 sets
Friday: Ruck the WOD
Friday, July 3, 2015
CrossFit Workout - Saturday 7/4/15
Weekend Update;
Saturday: Special Holiday Hours. We are normally closed on the 4th of July, but Jon will be running a special holiday this year. Doors open at 8:00am. you must get in by 9:00am to start your warmup. All WODs must be finished by 10:00am sharp. Lights out at 10:00am sharp. There will NOT be a Basic Intro Workout at 11:00am this week.
Sunday: No Open Gym this weekend Back in action next Sunday. Have a safe and happy holiday weekend. Cheers!
Saturday: Special Holiday Hours. We are normally closed on the 4th of July, but Jon will be running a special holiday this year. Doors open at 8:00am. you must get in by 9:00am to start your warmup. All WODs must be finished by 10:00am sharp. Lights out at 10:00am sharp. There will NOT be a Basic Intro Workout at 11:00am this week.
Sunday: No Open Gym this weekend Back in action next Sunday. Have a safe and happy holiday weekend. Cheers!
Thursday, July 2, 2015
CrossFit Workout - Friday 7/3/15
Recovery Workout, it's been a tough week.
The movements consist of KB swings, double unders, single unders, hollow rocks and weighted flutter kicks. Show up and see the #s. You'll sweat like a fountain for sure.
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
Weekend Update: Happy 4th of July Weekend!
Even though tomorrow is the observed holiday, we are business as usual for a Friday. We do have modified hours for the weekend.
Friday: Doors open at 5:00am, get there by 7:00am to start your warmup. Doors are closed between 8:00am and 9:00am - lights out at 8:00am sharp. Doors reopen at 9:00am for our Executive Fitness members followed by the 9:30am member WOD. In case you are not familiar, the 9:30am workouts on Mondays, Wednedays and Fridays run as a class. Everyone warms up together and then starts their wod as one group after the 9:00am'ers finish.
Friday Yoga at 4:30pm, if at least three people RSVP on WODhopper by 8:00am Friday. https://syncapp.wodhopper.com/gym/11282
Saturday: Special Holiday Hours. We are normally closed on the 4th of July, but Jon will be running a special holiday this year. Doors open at 8:00am. you must get in by 9:00am to start your warmup. All WODs must be finished by 10:00am sharp. Lights out at 10:00am sharp. There will NOT be a Basic Intro Workout at 11:00am this week.
Sunday: No Open Gym this weekend Back in action next Sunday. Have a safe and happy holiday weekend. Cheers!
The movements consist of KB swings, double unders, single unders, hollow rocks and weighted flutter kicks. Show up and see the #s. You'll sweat like a fountain for sure.
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
Weekend Update: Happy 4th of July Weekend!
Even though tomorrow is the observed holiday, we are business as usual for a Friday. We do have modified hours for the weekend.
Friday: Doors open at 5:00am, get there by 7:00am to start your warmup. Doors are closed between 8:00am and 9:00am - lights out at 8:00am sharp. Doors reopen at 9:00am for our Executive Fitness members followed by the 9:30am member WOD. In case you are not familiar, the 9:30am workouts on Mondays, Wednedays and Fridays run as a class. Everyone warms up together and then starts their wod as one group after the 9:00am'ers finish.
Friday Yoga at 4:30pm, if at least three people RSVP on WODhopper by 8:00am Friday. https://syncapp.wodhopper.com/gym/11282
Saturday: Special Holiday Hours. We are normally closed on the 4th of July, but Jon will be running a special holiday this year. Doors open at 8:00am. you must get in by 9:00am to start your warmup. All WODs must be finished by 10:00am sharp. Lights out at 10:00am sharp. There will NOT be a Basic Intro Workout at 11:00am this week.
Sunday: No Open Gym this weekend Back in action next Sunday. Have a safe and happy holiday weekend. Cheers!
Wednesday, July 1, 2015
CrossFit Workout - Thursday 7/2/15
Find you 1 rep max push press or push jerk
5-5-3-3-1-1-1-1....
Begin with two sets of 5 reps and then two sets of 3 reps, at light increasing weights, during the warmup. The WOD starts out on the floor with single reps, increasing until to reach your 1 rep max. Your first single should be approximately 50-60% of your expected max weight. Clean the bar from the floor for each rep. If your clean limits your overhead attempt(s), move to a rack.
Warmup and conditioning/AfterWOD will be on the whiteboard.
5-5-3-3-1-1-1-1....
Begin with two sets of 5 reps and then two sets of 3 reps, at light increasing weights, during the warmup. The WOD starts out on the floor with single reps, increasing until to reach your 1 rep max. Your first single should be approximately 50-60% of your expected max weight. Clean the bar from the floor for each rep. If your clean limits your overhead attempt(s), move to a rack.
Warmup and conditioning/AfterWOD will be on the whiteboard.
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