CrossFit Workout - Saturday 10/31/15

Saturday's Halloween Party WOD is Deck of Cards.  Note the start times, you are not able to join a group 'mid-deck'

Warmup  WOD starts @
8:00am       8:20am
8:30am       8:50am

9:00am       9:20am

9:30am       9:50am

10:00am    10:20am

Costumes are optional. You might get an easier workout if you wear one. We will have a Kids WOD and Games starting at 11:00am and free food from River Dog Cafe starting at 9:30am, and of course free Starbucks coffee all morning as usual.  We'll keep the party going until noon or later if people want to stick around. 

FYI - It's Jessie's birthday!

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CrossFit Workout - Friday 10/30/15

Task List WOD, aka Friday Fun Day

Come in and see the list and numbers, including atlas stones, heavy bags, sledge hammers, GHDs and the dreaded air dyne.

Reminder, Saturday's Halloween Party WOD is Deck of Cards.  Note the start times, you are not able to join a group 'mid-deck'

Warmup  WOD starts @
8:00am       8:20am
8:30am       8:50am

9:00am       9:20am

9:30am       9:50am

10:00am    10:20am

Costumes are optional. You might get an easier workout if you wear one. We will have a Kids WOD and Games starting at 11:00am and free food from River Dog Cafe starting at 10:00am, and of course free Starbucks coffee all morning as usual.  We'll keep the party going until noon or later if people want to stick around. 

RSVP to Class and WODHopper Leaderboard

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CrossFit Workout - Thursday 10/29/15

Clean 135/95, max reps in one minute
rest 2 minutes
5 rounds total.

Record First round reps and best round reps.  Warmup is on the board.

Cool down:  Coach's Choice


Reminder, Saturday's Halloween Party WOD is Deck of Cards.  Note the start times, you are not able to join a group 'mid-deck'

Warmup  WOD starts @
8:00am       8:20am
8:30am       8:50am

9:00am       9:20am

9:30am       9:50am

10:00am    10:20am

Costumes are optional. You might get an easier workout if you wear one. We will have a Kids WOD and Games starting at 11:00am and free food from River Dog Cafe starting at 10:00am, and of course free Starbucks coffee all morning as usual.  We'll keep the party going until noon or later if people want to stick around. 

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Wednesday 10/27/15

Strength:  Push Press 5-5-5-5-5
Conditioning: On board.

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CrossFit Workout - Tuesday 10/27/15

"Diane"

21-15-9 reps, for time, of

deadlift 225/155
handstand pushup

Warmup:  CrossFit Warmup, 10 reps each x 3 rounds

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CrossFit Workout - Monday 10/26/15

For time...

1000 meters
21-15-9 reps of
burpee
box jump
KB swing (American) (2x) 55/36
1000 meters

You run 1000 meters and row 1000 meters in this workout, you choose which you do first and last.

Sneak Peek for the week:
Tuesday: deadlifts and handstand pushups
Wednesday: push press 5-5-5-5-5 and a short met con
Thursday: squat cleans, fast and furious
Friday: Task List WOD
Saturday"  Deck of Cards

** Lifting Workshop tonight at 6:30pm in the Back Room.  It's an Open Gym format, limited to 10 people, free to all Unlimited Members. RSVP using our WODhopper system.  You can work on any lift you choose and receive coaching/instruction. We'll have the Atlas Stones out in case you are looking for something new and different.


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CrossFit Workout - Saturday 11/22/15

Results:

CrossFit Workout - Friday 10/23/15

Friday Surprise, show up and see what's on the board.  Hint, it's not a Task List WOD.

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CrossFit Workout - Thursday 10/22/15

Front Squat 1-1-1-1-1 to 1 rep max

Alternate Workout - Tuesday's Death by Front Squat 10-2-4-6-8-10-12-14-16-18-20 or until you fail.


Warmup & cool down on the whiteboard

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CrossFit Workout - Wednesday 10/21/15

8 rounds of

125M row sprint
125M Farmer's carry

Go heavy on the loaded carry, DBs or KBs.  If you don't have to set the weights down during at least a few of the walks, you did not go heavy enough. Record weights and fastest single 125M row sprint. Timing the entire workout is optional.  Rest as needed.

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CrossFit Workout - Tuesday 10/20/15

Death by Front Squat - 10-2-4-6-8-10-12-14-16-18....until you fail

Men 95lb/Women 65lb.  Jacked version Men 115lb/Women 80lb

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CrossFit Workout - Monday 10/19/15

5 rounds for time of

21 KB swings  55/36
12 pullups

Run 1000 meters after round #3

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CrossFit Workout - Saturday 10/17/15

Results:

CrossFit Workout - Friday 10/16/15

Shoulder Press 10-10-10-10

Task List WOD aka Friday Fun Day
Show up and see the tasks

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CrossFit Workout - Thursday 10/15/15

4 rounds of the following sets of

4-3-2-1 reps of
deadlift & 8-count body builder

Rest as needed between rounds.  After warming up with increasing weight deadlifts, begin your first round of 4-3-2-1 reps at approximately 50% of your 1 rep max.  Increase weight each round as long as you maintain perfect form on all reps, targeting 70-80% of your 1RM in the fourth round.

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CrossFit Workout - Wednesday 10/14/15

Recovery WOD Wednesday

10-20-30-40-50 reps, for time, of

Row, for calories
weighted situp 15lb/10lb
double under or 3x single under, unbroken

Rx'd: weight must remain in contact with chest at all times throughout the sirup and all jump rope sets must be unbroken reps.  Your choice of double unders or 3x singles, either one is considered Rx'd for this workout.

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CrossFit Workout - Tuesday 10/13/15

Death by hang power clean 115lb-M/85lb-W

10-2-4-6-8-10-12-....until

Accrue 5 burpee penalty reps for every time your bar touches the ground before you complete the required number of hang clean during each minute. Perform all burpees during your cool down paired with a movement to be announced on the Whiteboard.

*Jacked version 135/95

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CrossFit Workout - Monday 10/12/15

300 Fight Gone Bad, for time

A few weeks ago we did 300 FGB during "No Clock Week" so everyone could experience a 300 score at their own pace.  Today we repeat the wod, for time.  We will have a 325, 350 and 375 score version available for those of you who have a 300+ FGB score and want to experience an even higher total.  Below are the recommended reps of each movement, but feel free to choose your own rep totals as long as the overall total equals 300.

3 rounds for time of

25 wall ball shot 20/14
20 sumo deadliest high pull 75/55
15 box jump 20"
25 push press 75/55
15 calories on Concept2 rower

For a 325 score, add five reps to each movement for your 1st round
For a 350 score, add five reps to each movement for your 1st & 2nd round
For a 375 score, add five reps to each movement for all three rounds

If you are new to FGB and want to scale the reps back a bit, reduce each movement by 5 reps each round for a score of 225.

** Reminder, we start warmups on the hour and half hour up until 6:30am and 6:30pm. You are welcome to show up early to add to your warmup time, but you will begin the workout together with the next group.

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