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Monday, February 29, 2016
CrossFit Workout - Tuesday 3/1/16
URecovery WOD, post 16.1. Show up and see the options.
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Sunday, February 28, 2016
CrossFit Workout - Monday 2/29/16
Happy Leap Day
Today we will be doing CrossFit Open WOD 16.1 as our Workout of the Day. We have a scaled options so everyone can experience a dose of 16.1
Here's a little idea of how things will run today. Mondays are our busiest days and this workout performed Rx'd demands plenty of real estate. Priority placement will go to members who are registered on the CrossFit Games website to compete in the Open and need their workout judged and validated. They will have their pick of lane and pull-up bar. Any member not registered wanting to perform 16.1 Rx'd is welcome to do so, but might have to wait until space is available. If you do not perform the WOD Rx'd, you will perform the scaled version listed below.
Open 16.1, AMRAP in 20 minutes of
25' overhead walking lunge 95/65
8 bar facing burpee
25' overhead walking lunge 95/65
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Today we will be doing CrossFit Open WOD 16.1 as our Workout of the Day. We have a scaled options so everyone can experience a dose of 16.1
Here's a little idea of how things will run today. Mondays are our busiest days and this workout performed Rx'd demands plenty of real estate. Priority placement will go to members who are registered on the CrossFit Games website to compete in the Open and need their workout judged and validated. They will have their pick of lane and pull-up bar. Any member not registered wanting to perform 16.1 Rx'd is welcome to do so, but might have to wait until space is available. If you do not perform the WOD Rx'd, you will perform the scaled version listed below.
Open 16.1, AMRAP in 20 minutes of
25' overhead walking lunge 95/65
8 bar facing burpee
25' overhead walking lunge 95/65
8 chest to bar pullup
CF Cleveland Member Scaled Version
AMRAP in 20 minutes of
8 overhead stepping lunge - bumper plate 45/25
8 burpee over plate
8 overhead stepping lunge - bumper plate 45/25
8 pullup
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Friday, February 26, 2016
CrossFit Workout - Saturday 2/27/16
Climb the ladder as high as possible in 15 minutes. If you are in the final round at 15:00 you have the option to finish.
wall walk 3-3-3-3-3-3
wall ball shot 15-20-25-30-35-40
ball slam 15-20-25-30-35-40
Wall ball 20/14. Slam ball 20/15
Warmup: 3 rounds of
30 jumping jacks
30 plank jacks
30 butt kickers
10 squat + lungeR+LungeL
10 burpees
10 second inch worm/piked stretch & hold
Cool Down: Coach's Choice
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wall walk 3-3-3-3-3-3
wall ball shot 15-20-25-30-35-40
ball slam 15-20-25-30-35-40
Wall ball 20/14. Slam ball 20/15
Warmup: 3 rounds of
30 jumping jacks
30 plank jacks
30 butt kickers
10 squat + lungeR+LungeL
10 burpees
10 second inch worm/piked stretch & hold
Cool Down: Coach's Choice
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Thursday, February 25, 2016
CrossFit Workout - Friday 2/26/16
For time
Row 200M-300M-400M-500M
plank jack 15-25-35-45
KB swing 15-25-35-45 55/36
Warmup: CF Warmup, 10 reps each x 3 rounds
Cool Down: Coach's Choice
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Row 200M-300M-400M-500M
plank jack 15-25-35-45
KB swing 15-25-35-45 55/36
Warmup: CF Warmup, 10 reps each x 3 rounds
Cool Down: Coach's Choice
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Wednesday, February 24, 2016
CrossFit Workout - Thursday 2/25/16
10-9-8-7-6-5-4-3-2-1 reps, NOT for time, of
OH squat
toes to bar
burpee
You may increase or decrease the weight on your bar at any time during the down ladder, or keep it the same for the entire workout. Record the lightest and heaviest weight used in the workout, including in which rep/round it was performed. Perform the T2B, then the burpees with no break, rest as needed following each set of burpees.
Warmup: 250M row, 10 shoulder rollouts, 10 OH squat-pvc, 20 jackknife sit-ups x 4 rounds
Cool Down: Coach's Choice
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OH squat
toes to bar
burpee
You may increase or decrease the weight on your bar at any time during the down ladder, or keep it the same for the entire workout. Record the lightest and heaviest weight used in the workout, including in which rep/round it was performed. Perform the T2B, then the burpees with no break, rest as needed following each set of burpees.
Warmup: 250M row, 10 shoulder rollouts, 10 OH squat-pvc, 20 jackknife sit-ups x 4 rounds
Cool Down: Coach's Choice
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Tuesday, February 23, 2016
CrossFit Workout - Wednesday 2/24/16
Task List Accessory WOD
Lower body accessory and upper body recovery movements, not for time. Similar to our Friday Fun Days but on a Wednesday. Show up and see what's on the board.
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Lower body accessory and upper body recovery movements, not for time. Similar to our Friday Fun Days but on a Wednesday. Show up and see what's on the board.
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Monday, February 22, 2016
CrossFit Workout - Tuesday 2/23/16
with a 12 minute time cap, perform 6 rounds for time of
15 shoulder tap pushup
10 push press 115/85
15 shoulder tap pushup
10 push press 115/85
1 muscle-up into
5 ring dip
Scale push press weight to 60-65% of your 1 rep max. Begin each push press set from the floor, no rack. You drop it, you clean it back up.
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5 ring dip
Scale push press weight to 60-65% of your 1 rep max. Begin each push press set from the floor, no rack. You drop it, you clean it back up.
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Sunday, February 21, 2016
CrossFit Workout - Monday 2/22/16
Deadlift 3x5
@ 80% of your 1 rep max or 10 pounds more than your last 5 rep DL workout
Warmup @ AfterWOD on the board
Sneak Peek for the week:
Tuesday: push press, pushup & ring dip, fast and furious
Wednesday: Recovery WOD
Thursday: Overhead Squats & ?, heavy
Friday: TBA
The CrossFit Games Open competition begins later this week, with the announcement of WOD 16.1 expected on Thursday at 8:00pm. For the next five weeks, hundreds of thousands of CrossFitters will compete worldwide in the Open. If you want to learn more about the Open and/or register to track your performance online, click here CrossFit Games Website
We will be performing the Open WOD each week on either the Saturday or Monday following the announcement. We will also be running WOD heats on Saturdays starting at noon for anyone registered for the Open who needs their workout judged and for anyone else who wants to join them doing the workouts Rx'd. For Open WOD 16.1, we will be doing that as the member WOD on Monday 2/29/16 during all morning, afternoon and evening sessions.
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@ 80% of your 1 rep max or 10 pounds more than your last 5 rep DL workout
Warmup @ AfterWOD on the board
Sneak Peek for the week:
Tuesday: push press, pushup & ring dip, fast and furious
Wednesday: Recovery WOD
Thursday: Overhead Squats & ?, heavy
Friday: TBA
The CrossFit Games Open competition begins later this week, with the announcement of WOD 16.1 expected on Thursday at 8:00pm. For the next five weeks, hundreds of thousands of CrossFitters will compete worldwide in the Open. If you want to learn more about the Open and/or register to track your performance online, click here CrossFit Games Website
We will be performing the Open WOD each week on either the Saturday or Monday following the announcement. We will also be running WOD heats on Saturdays starting at noon for anyone registered for the Open who needs their workout judged and for anyone else who wants to join them doing the workouts Rx'd. For Open WOD 16.1, we will be doing that as the member WOD on Monday 2/29/16 during all morning, afternoon and evening sessions.
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Thursday, February 18, 2016
CrossFit Workout - Friday 2/19/16
"Deck of Cards"
Be on time, you can not join a group mid-deck.
Warmup @ 5:00am, WOD starts @ 5:20am
Warmup @ 5:30am, WOD starts @ 5:50am
Warmup @ 6:00am, WOD starts @ 6:20am
Warmup @ 6:30am, WOD starts @ 6:50am
Door close 7:30am-9:00am
Exec Group Only at 9:00am
Warmup @ 9:30am, WOD starts @ 9:50am
Today we are having an Open Gym Session Friday from 5:00pm until 6:30pm to measure interest in this time slot for future dates. It is available to all current Unlimited Members on a RSVP basis. That means you MUST sign up in advance (RSVP) on our WODhopper system using the link below. No verbals will be accepted. There will be a coach on duty between 5:00pm and 6:30pm supervising but not running a WOD. You are welcome to make up a workout from earlier in the week or work on skills, drills, weaknesses, etc. Space is limited to the first 15 people who RSVP. Please do not show up unannounced, there won't be room for you. There are no drop ins or guests permitted, only current Unlimited Members.
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Be on time, you can not join a group mid-deck.
Warmup @ 5:00am, WOD starts @ 5:20am
Warmup @ 5:30am, WOD starts @ 5:50am
Warmup @ 6:00am, WOD starts @ 6:20am
Warmup @ 6:30am, WOD starts @ 6:50am
Door close 7:30am-9:00am
Exec Group Only at 9:00am
Warmup @ 9:30am, WOD starts @ 9:50am
Today we are having an Open Gym Session Friday from 5:00pm until 6:30pm to measure interest in this time slot for future dates. It is available to all current Unlimited Members on a RSVP basis. That means you MUST sign up in advance (RSVP) on our WODhopper system using the link below. No verbals will be accepted. There will be a coach on duty between 5:00pm and 6:30pm supervising but not running a WOD. You are welcome to make up a workout from earlier in the week or work on skills, drills, weaknesses, etc. Space is limited to the first 15 people who RSVP. Please do not show up unannounced, there won't be room for you. There are no drop ins or guests permitted, only current Unlimited Members.
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Navigate to our CrossFit Cleveland Home Page
Wednesday, February 17, 2016
CrossFit Workout - Thursday 2/18/16
Skill/Drill - Halting snatch deadlift practice, empty bar, 50 reps. Slow and steady, not for time. Maintain a hook grip. Work the proper bar path from mid shin to the power position, not locking out (not full extending) hips or knees. See video link below.
Back Squat 4x3 (4 sets of 3 reps) then max reps final set
Use 5-10lbs more than your most recent Back Squat 5x5 for the first 4 sets of 3 reps, then perform max reps in the last set. If you tested your 5 rep max recently but have not done a 5x5 workout, use 70% of your current 5RM for the first 4 sets of 3 reps, then perform max reps for last set. If you have not tested your 5 rep max back squat in the past 30 days, you will do that today, 5-5-5-5-5, increasing weight each set to find your 5 rep max. Record your weight and # of reps in last set, or your new 5RM, in WODhopper.
You will perform several warmup sets starting with an empty bar, working up to your workout weight.
Warmup: 1500 meter row, 30 pvc shoulder rollouts, 30 pvc overhead squats, partition any way.
Cool Down: Coach's choice.
Here is a video showing the halting snatch deadlift, Halting Snatch Deadlift at Catalyst Athletics
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Back Squat 4x3 (4 sets of 3 reps) then max reps final set
Use 5-10lbs more than your most recent Back Squat 5x5 for the first 4 sets of 3 reps, then perform max reps in the last set. If you tested your 5 rep max recently but have not done a 5x5 workout, use 70% of your current 5RM for the first 4 sets of 3 reps, then perform max reps for last set. If you have not tested your 5 rep max back squat in the past 30 days, you will do that today, 5-5-5-5-5, increasing weight each set to find your 5 rep max. Record your weight and # of reps in last set, or your new 5RM, in WODhopper.
You will perform several warmup sets starting with an empty bar, working up to your workout weight.
Warmup: 1500 meter row, 30 pvc shoulder rollouts, 30 pvc overhead squats, partition any way.
Cool Down: Coach's choice.
Here is a video showing the halting snatch deadlift, Halting Snatch Deadlift at Catalyst Athletics
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Tuesday, February 16, 2016
CrossFit Workout - Wednesday 2/17/16
Strength: one-arm DB strict press 10-10-10-10 R&L
Rowing Recovery WOD - show up and see what's on the board.
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Rowing Recovery WOD - show up and see what's on the board.
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Monday, February 15, 2016
CrossFit Workout - Tuesday 2/16/16
Every 2 minutes, for 12 minutes, perform
10 chest to bar pullups
then max double unders of the remainder of the 2 minutes
Scaling options will be available if you can not perform CTB pull-ups. Record type of pull-up performed and total number of double unders completed during the entire workout.
Warmup & AfterWOD will be on the board.
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10 chest to bar pullups
then max double unders of the remainder of the 2 minutes
Scaling options will be available if you can not perform CTB pull-ups. Record type of pull-up performed and total number of double unders completed during the entire workout.
Warmup & AfterWOD will be on the board.
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Sunday, February 14, 2016
CrossFit Workout - Monday 2/15/16
21-15-9 reps for time of....
front squat - 115/85
pushup - hand release, shoulder tap
wall ball shot 20/14
burpee over bar
Sneak Peek for the week:
Tuesday: Chest to Bar pullups & double unders
Wednesday: Rowing Recovery WOD
Thursday: Snatch Drills & Back Squats, heavy
Friday: Deck of Cards
Saturday: Partner Suck Fest Chipper
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front squat - 115/85
pushup - hand release, shoulder tap
wall ball shot 20/14
burpee over bar
Sneak Peek for the week:
Tuesday: Chest to Bar pullups & double unders
Wednesday: Rowing Recovery WOD
Thursday: Snatch Drills & Back Squats, heavy
Friday: Deck of Cards
Saturday: Partner Suck Fest Chipper
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Navigate to our CrossFit Cleveland Home Page
Saturday, February 13, 2016
Thursday, February 11, 2016
CrossFit Workout - Friday 2/12/16
Squat Therapy plus accessory movements
GHD Hip & Back Extensions
Barbell Good Mornings
Reverse Hypers
Atlas Stones, shouldering
Conditioning: Tabata Airdyne Sprints
Today we are having an Open Gym Session Friday from 5:00pm until 6:30pm to measure interest in this time slot for future dates. It is available to all current Unlimited Members on a RSVP basis. That means you MUST sign up in advance (RSVP) on our WODhopper system using the link below. No verbals will be accepted. There will be a coach on duty between 5:00pm and 6:30pm supervising but not running a WOD. You are welcome to make up a workout from earlier in the week or work on skills, drills, weaknesses, etc. Space is limited to the first 15 people who RSVP. Please do not show up unannounced, there won't be room for you. There are no drop ins or guests permitted, only current Unlimited Members.
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
GHD Hip & Back Extensions
Barbell Good Mornings
Reverse Hypers
Atlas Stones, shouldering
Conditioning: Tabata Airdyne Sprints
Today we are having an Open Gym Session Friday from 5:00pm until 6:30pm to measure interest in this time slot for future dates. It is available to all current Unlimited Members on a RSVP basis. That means you MUST sign up in advance (RSVP) on our WODhopper system using the link below. No verbals will be accepted. There will be a coach on duty between 5:00pm and 6:30pm supervising but not running a WOD. You are welcome to make up a workout from earlier in the week or work on skills, drills, weaknesses, etc. Space is limited to the first 15 people who RSVP. Please do not show up unannounced, there won't be room for you. There are no drop ins or guests permitted, only current Unlimited Members.
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
Wednesday, February 10, 2016
CrossFit Workout - Thursday 2/11/16
For time...
Burpee 10-10-10-10-10
Row 500-400-300-200-100
KB swing 50-40-30-20-10
Russian swing, 55lb-M/36lb-W
For clarification of the above
10 burpee
500M row
50 KB swing
10 burpee
400M row
40 KB swing
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Burpee 10-10-10-10-10
Row 500-400-300-200-100
KB swing 50-40-30-20-10
Russian swing, 55lb-M/36lb-W
For clarification of the above
10 burpee
500M row
50 KB swing
10 burpee
400M row
40 KB swing
10 burpee
300M row
30 KB swing
300M row
30 KB swing
10 burpee
200M row
20 KB swing
200M row
20 KB swing
10 burpee
100M row
10 KB swing
Warmup: CF Cleveland AB Routine plus ball slams, 15 reps each x 4 rounds
Mobility & Cool Down: Coach's Choice
100M row
10 KB swing
Warmup: CF Cleveland AB Routine plus ball slams, 15 reps each x 4 rounds
Mobility & Cool Down: Coach's Choice
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Tuesday, February 9, 2016
CrossFit Workout - Wednesday 2/10/16
Deficit Deadlifts 3-3-3-3-3
Stand on a 10, 25 or 35lb bumper plate. You'll be working towards a percentage of your 1 rep max, so know your numbers.
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Stand on a 10, 25 or 35lb bumper plate. You'll be working towards a percentage of your 1 rep max, so know your numbers.
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
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