CrossFit Workout - Thursday 12/31/15

O'Filthy Fifty"

for time
50 box jump 24/20
50 jumping pullup
50 kb swing 55/36
50 steps, walking lunge
50 knees to elbows
50 push press 45/35
50 back extension
50 wall ball shot 20/14
50 burpee
50 double under

Normal morning hours with warmups starting at 5:00am, 5:30am, 6:00am and 6:30am.  We are re-opening at 9:30am for one more WOD time.  Be prepared for a large crowd and potential delays.  No P.M. workouts today.  Closed all day Friday for New Year's Day.  Normal hours resume on Saturday with doors opening at 8:00am.

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CrossFit Workout - Wednesday 12/30/15

Thruster 3-3-3-3-3-3

Find your 3 rep max.

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CrossFit Workout - Tuesday 12/29/15

3 rounds for time of

12 barbell burpee deadlift  135/95
12 power clean 135/95

There is an 8 minute time cap for this workout.  If you are not finished at 8:00, you will have the option of finishing or stop and record total rounds plus reps completed.  ** Jacked is 155/115lb, only available if you have a Grace time of 4 minutes or less at 135/95.

Warmup:  4 rounds of 400 meter row, 15 KB swing, 10 pushup, 5 power clean(increasing weight each round)
AfterWOD: Following a 2 minute rest for your group, Max reps push press or jerk in 90 seconds, using the same bar as your workout.  You may drop the bar after any rep, but then you must clean the bar for your next rep.

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CrossFit Workout - Monday 12/28/15

4 rounds for time of

20 - 1 1/2 goblet squat  55/36
30 - pushup - double hand release
500 meter row

Warmup:  CF Cleveland AB routine plus ball slams, 15 reps each x 4 rounds
Cool Down:  Coach's Choice

Sneak Peek for the Week:
Tuesday:  Power Cleans & barbell burpees
Wednesday: Thruster 3-3-3-3-3-3-3
Thursday:  Filthy Fifty, morning hours only
Friday:  Closed for New Year's Day
Saturday: Doors open at 8:00am, no hint this week ;-)

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CrossFit Workout - Saturday 12/26/15

Results

CrossFit Workout - Thursday 12/24/15

"Deck of Cards" the hard way.

Remember, there are no P.M. workouts on Thursday, Christmas Eve. Normal morning hours plus one mid morning WOD at 9:30am.

Be on time and be ready to start on time, you may not join a group mid deck.  We are expecting a huge crowd at the the 9:30am WOD.  We're prepared for a little controlled chaos, you should be too ;-)

Thursday Morning
warmup starts   WOD starts
5:00am                 5:20am
5:30am                 5:50am
6:00am                 6:20am
6:30am                 6:50am
9:30am                 9:50am

** Doors close from 7:30am and re-open at 9:30am

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CrossFit Workout - Wednesday 12/23/15

Strength: shoulder press 5-5-5-5-5

Then choice of Deadlift 5-5-5-5-5
or "Karen", "Cindy" or "Running with Annie"

+++++++++++++++++++++++++

Remember, there are no P.M. workouts on Thursday, Christmas Eve. Normal morning hours plus one mid morning WOD at 9:30am.

It's Deck of Cards, the hard way on Thursday.  Be on time and be ready to start on time, you may not join a group mid deck.

Thursday Morning
warmup starts   WOD starts
5:00am                 5:20am
5:30am                 5:50am
6:00am                 6:20am
6:30am                 6:50am
9:30am                 9:50am

** Doors close from 7:30am and re-open at 9:30am


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CrossFit Workout - Tuesday 12/22/15

max reps in 7 minutes of

double burpee box overs

You choose height of the box.  Minimum 24" for men, 18" for women.  Record total number of burpees completed in 7 minutes.  Perform two reps each time you cross over the box.

Warmup: CF Cleveland AB routine, 15 reps each x 5 rounds.
Skill/Power:  Snatch high pulls 5 sets of 5, increasing weight as form allows.  Keep bar speed fast.
Cool down:  On the Whiteboard

Tuesday is Day 99 for those of you still in the 100 Days of Suck Challenge.  Yes. these burpees count, you're welcome!  100 double unders on Wednesday and we are all done.  I will be doing 100 double unders with each group finishing Wednesday morning, afternoon and evening. You are all on your own for the 99 burpees, I'm not doing any extra ;-)

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CrossFit Workout - Monday 12/21/15

From the CrossFit.com Main Site, 12/14/15

5 rounds for time of

row 250 meters
thruster - 25 reps  45/35
toes to bar - 15 reps

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Sneak Peek for the week

Tuesday: burpee box overs, for 7 minutes
Wednesday, Choice of "Karen" or
Strength 5-5-5-5-5 push press and deadlifts
Thursday:  "Deck of Cards"
normal morning hours plus one big group at 9:30am, deck starts at 9:50am sharp.
Friday: Closed all day, Merry Christmas!
Saturday: Partner Death By's"

CrossFit Workout - Saturday 12/19/15

Results

CrossFit Workout - Friday 12/18/15

Make up or D'over Day

Make up any WOD you missed in the past 7 days, repeat one, or use the day to work on your weaknesses.

If you went heavy on the squat 5-5-5-5-5 today you should consider a rest or skills/mobility day.

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CrossFIt Workout - Thursday 12/17/15

Back Squat 5-5-5-5-5

Begin your 1st work set of 5 reps at approximately 60% of your 1 rep max, after several warmup sets with increasing weights starting just above the last weight used in your front squats in the warmup.  Rest 2-3 minutes between sets, increasing weight each set as form allows.  Target a weight 5-10lbs higher that your most recent heavy 5 rep or 4-3-2-1 back squat workout.  Record heaviest weight completing al 5 reps.

Warmup: 300M row, 20 abmat sit-ups, 20 banded good mornings, 5 front squat x 4 rounds.  Start front squats at 35-45lbs and increase weight slightly each round.  Take the bar from the floor during all warmup sets.

AfterWOD:  1000 meter row, for time.

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CrossFit Workout - Wednesday 12/16/15

Recovery WOD Wednesday, for time

40 wall ball sit-ups 20/14
1000 meters
30 wall ball sit-ups 20/14
800 meters

20 wall ball sit-ups 20/14
400 meters

30 wall ball sit-ups 20/14
200 meters

40 wall ball sit-ups 20/14

All wall ball sit-ups to a 6 foot target.  Run, ruck or row your meters, all of one or mix and match.  You choose.

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CrossFit Workout - Tuesday 12/15/15

Power Snatch 3-3-3-3-3

After several warmup sets at increasing weights, begin your first set of 3 reps at approximately 60% of your 1 rep max. Rest as needed between sets and increase weight each set as long as form and technique remain solid. Record heaviest weight performed for 3 reps.

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CrossFit Workout - Monday 12/14/15

CrossFit Hero WOD : T.U.P.

15-12-9-6-3 reps of

power clean  135/95
pullup
front squat  135/95
pullup

Thanks for everyone who helped support our Fight Gone Bad Fundraiser on Saturday. We had 100+ people participate in the workout and dozens more in attendance to watch and help support our cause.  In five short hours we raised just over $3,000 that will be donated to the Ohio Chapter of C.O.P.S.  A national organization helping the families of law enforcement officers killed in the line of duty.

We did this by holding a free event open to everyone with one request, make a small donation and/or purchase tickets for our 50-50 and Chinese Auctions. Our community responded with dozens of great prize donations and generous financial support of our auctions. Many of our members volunteered their time to help out before and during the event and our entire coaching staff worked all morning to keep things running smoothly. It's fairly easy to host a successful event when you have such a great group of supporters. It's safe to say that a great time was had by all.

Grace Leon, Interim President of the Ohio Chapter of C.O.P.S., was in attendance and participated in the workout Saturday along with her son and two of their friends. We will be presenting the proceeds to Grace later this week.  We have 100 or so pictures posted on our Facebook Fan page, you can see them here. Fight Gone Bad 2015 photos

Sneak Peek for the week:
Tuesday: Snatches, heavy
Wednesday: rowing or running and wall ball sit-ups
Thursday:  back squats, heavy
Friday:  D'over/Makeup day or work on weaknesses
Saturday: CF.com WOD with deadlifts 155/105 and air squats


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CrossFit Workout - Saturday 12/12/15

Fight Gone Bad 2015

CrossFit Workout - Friday 12/11/15

Task List WOD, aka Friday Fun Day

Show up and see what's on the board.  Don't skip because of Fight Gone Bad Saturday, this won't make you too sore. Be there!

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** Reminder that our 4th Annual Fight Gone Bad Fundraiser is this Saturday, 12/12/15, beginning at 8:00am. This event is free and open to all experienced CrossFitters.  We are collecting donations and selling raffle tickets with 100% of the proceeds going to the Ohio Chapter of C.O.P.S., a national organization supporting the families of law enforcement officers killed in the line of duty.

Everyone must register online for a starting time, see below for the link.  Please don't just show up and expect to jump in. There is a "Novice" heat at 11:30am for those who are not familiar with the exercises in Fight Gone Bad, all are welcome.

If you are able to volunteer to help the day of the event assisting with check-ins, raffle activities and judging/counting during the workouts, please let us know.

*** We have an incredible selection of raffle items available for you to win. We will be having a Chinese Auction for many of the items and also a "Buy it Now" auction for those of you who don't want to wait for a drawing. You can simply buy the item at the discounted Bid Price.

You can register on-line for a starting time, volunteer, or make a donation.  Fight Gone Bad 2015

CrossFit Workout - Thursday 12/10/15

4 rounds, not for time

3-2-1 reps of
Deadlift & box jump

Increase weight as long as proper for is maintained.  After warmup sets of 5 reps at increasing weights, begin your first rounds of 3-2-1 at or above 70% of your 1 rep max.  Increase weight at your discretion to reach a very heavy final set.  Box height should be a challenge, but not dangerous.  Rest 3 minutes between rounds.  After round four, rest for 3 minutes then perform one final set of deadlifts at your top weight, max reps in 1 minute.  Maintain proper form on all reps, controlling all reps back to the ground.  No dropping unless it's a safety issue.  Record heaviest weight and total DL reps for final set.

Warmup: 3 rounds, 400 meter row, 30 jumping jacks, 10 squat+lunge+lunge, 5 deadlift.  Increase weight each round, reaching approx. 50-60% of your 1RM. Use additional rounds of DL warmup sets if needed.

Cool down: Coach's Choice

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

** Reminder that our 4th Annual Fight Gone Bad Fundraiser is this Saturday, 12/12/15, beginning at 8:00am. This event is free and open to all experienced CrossFitters.  We are collecting donations and selling raffle tickets with 100% of the proceeds going to the Ohio Chapter of C.O.P.S., a national organization supporting the families of law enforcement officers killed in the line of duty.

Everyone must register online for a starting time, see below for the link.  Please don't just show up and expect to jump in. There is a "Novice" heat at 11:30am for those who are not familiar with the exercises in Fight Gone Bad, all are welcome.

If you are able to volunteer to help the day of the event assisting with check-ins, raffle activities and judging/counting during the workouts, please let us know.

*** We have an incredible selection of raffle items available for you to win. We will be having a Chinese Auction for many of the items and also a "Buy it Now" auction for those of you who don't want to wait for a drawing. You can simply buy the item at the discounted Bid Price.

You can register on-line for a starting time, volunteer, or make a donation.  Fight Gone Bad 2015