Back Squat 5-5-5-5-5
Front Squat 3-3-3-3-3
Overhead Squat 2-2-2-2-2
Zercher Squat 1-1-1-1-1
Run 200 meters after each set/round, and rest as needed.
Choose your squat and find either your 3 rep, 2 rep, or 1 rep max, depending on the squat.
Tuesday, May 31, 2016
CrossFit Workout - Wednesday 6/1/16
Squat Choice Day
Back Squat 5-5-5-5-5
Front Squat 3-3-3-3-3
Overhead Squat 2-2-2-2-2
Zercher Squat 1-1-1-1-1
Run 200 meters after each set/round, and rest as needed.
Choose your squat and find either your 3 rep, 2 rep, or 1 rep max, depending on the squat.
Back Squat 5-5-5-5-5
Front Squat 3-3-3-3-3
Overhead Squat 2-2-2-2-2
Zercher Squat 1-1-1-1-1
Run 200 meters after each set/round, and rest as needed.
Choose your squat and find either your 3 rep, 2 rep, or 1 rep max, depending on the squat.
Monday, May 30, 2016
CrossFit Workout - Tuesday 5/31/16
for time, 1-->12-->1 pyramid of
wall ball situps 20/14 5' target
KB swings 55/36
Perform 18 burpees on the 9's INSTEAD of the wb sit-ups and kb swings.
Warmup: CF Cleveland AB Routine, 15 reps x 3 rounds plus 1000 meters total run or row, any split.
Cool Down: Coach's Choice
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wall ball situps 20/14 5' target
KB swings 55/36
Perform 18 burpees on the 9's INSTEAD of the wb sit-ups and kb swings.
Warmup: CF Cleveland AB Routine, 15 reps x 3 rounds plus 1000 meters total run or row, any split.
Cool Down: Coach's Choice
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
Sunday, May 29, 2016
CrossFit Workout - Monday 5/30/16
We will have one single 9:00am workout time today and then be closed for the remainder of the day in observance of Memorial Day.
Doors open at 9:00am for the warmup, one WOD start time at 9:20am. Don't be late. You can do "Murph" (with a 50 minute time cap) if you missed it on Saturday, or there will be another choice on the board. You may NOT repeat Murph if you did it here on Saturday or anywhere else this weekend.
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Doors open at 9:00am for the warmup, one WOD start time at 9:20am. Don't be late. You can do "Murph" (with a 50 minute time cap) if you missed it on Saturday, or there will be another choice on the board. You may NOT repeat Murph if you did it here on Saturday or anywhere else this weekend.
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Navigate to our CrossFit Cleveland Home Page
Thursday, May 26, 2016
CrossFit Workout - Friday 5/27/16
Task List WOD aka Friday Fun Day
Prowler pushes - 1,000 ft. - heavy
Atlas Stones - 30 to shoulder
Monkey Bars - max distance, many attempts
Reverse Hyper, start adding weight
Inch worms, lots
Prowler pushes - 1,000 ft. - heavy
Atlas Stones - 30 to shoulder
Monkey Bars - max distance, many attempts
Reverse Hyper, start adding weight
Inch worms, lots
Wednesday, May 25, 2016
CrossFit Workout - Thursday 5/26/16
1200M run(400x3) or 1500M row
100 squats
67 pushups
34 pullups
25 burpees
One time through, no partitioning.
Warmup: 4 rounds of
25 jumping jacks
20 situps, any style
15 KB swings
10 KB SDHP
5 KB goblet squats
Cool Down: Coach's Choice
We will have a choice between 3 workouts on Saturday, one being Murph(with two scaled options), or Jerry, or Webster. Normal hours on Saturday. No Open Gym on Sunday and one single 9:00am Workout on Memorial Day Monday, 5/30/16. Doors open Monday at 9:00am with a 15 minute warmup, with a choice of several workouts including Murph in case you missed in Saturday. If you do Murph on Saturday, you may not repeat on Monday.
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
Tuesday, May 24, 2016
CrossFit Workout - Wednesday 5/25/16
Deadlifts, @ 70% of your 1 rep max
Show up and see the rep scheme and paired movement.
Show up and see the rep scheme and paired movement.
Monday, May 23, 2016
CrossFit Workout - Tuesday 5/24/16
9-15-21 for time
Calories on C2 rower
Power clean 135/95
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Navigate to our CrossFit Cleveland Home Page
Calories on C2 rower
Power clean 135/95
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
Sunday, May 22, 2016
CrossFit Workout - Monday 5/23/16
A short run, some burpees, goblet squats and sit-ups, for about 20 minutes. Show up and see the numbers.
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Navigate to our CrossFit Cleveland Home Page
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
Thursday, May 19, 2016
CrossFit Workout - Friday 5/20/16
Task List WOD, aka Friday Fun Day
Strict Press 5-5-5-5-5
Rope climbs
Slack line balancing/walking
handstand holds
100M row sprints
Heavy farmer carries
Rut-Roh
** Yes, there is Friday Open Gym today from 5:00pm until 6:30pm. Space is limited to 15, you MUST reserve a spot by 4:00pm using our WODhopper system. Use the following link.
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
Strict Press 5-5-5-5-5
Rope climbs
Slack line balancing/walking
handstand holds
100M row sprints
Heavy farmer carries
Rut-Roh
** Yes, there is Friday Open Gym today from 5:00pm until 6:30pm. Space is limited to 15, you MUST reserve a spot by 4:00pm using our WODhopper system. Use the following link.
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
Wednesday, May 18, 2016
CrossFit Workout - Thursday 5/19/16
Back Squat 5x5 or 5-5-5-5-5
Based on your last back squat workout. If your most recent back squat workout was a 5x5, you will perform 5 sets of 5 reps at 5-10lbs. heavier than your last workout. If your most recent was a 5-5-5-5-5 or a 5 rep max, you will attempt to beat our previous top weight by at least 5-10 pounds. The coach(es) on staff will assist you with selecting the proper warmup and working set weights.
Enter your results in WODhopper.
Warmup: 5 minute row, warmup pace, 5 reps each of KB sumo deadlift high pull, KB swing, KB goblet squat & burpees, for 3 rounds.
Conditioning/AfterWOD: 5 minutes max rep wall ball shots with 3 burpees at the start of each minute.
Based on your last back squat workout. If your most recent back squat workout was a 5x5, you will perform 5 sets of 5 reps at 5-10lbs. heavier than your last workout. If your most recent was a 5-5-5-5-5 or a 5 rep max, you will attempt to beat our previous top weight by at least 5-10 pounds. The coach(es) on staff will assist you with selecting the proper warmup and working set weights.
Enter your results in WODhopper.
Warmup: 5 minute row, warmup pace, 5 reps each of KB sumo deadlift high pull, KB swing, KB goblet squat & burpees, for 3 rounds.
Conditioning/AfterWOD: 5 minutes max rep wall ball shots with 3 burpees at the start of each minute.
Tuesday, May 17, 2016
CrossFit Workout - Wednesday 5/18/16
5 Minute WOD Week continues
Three 5-minute workouts, show up and see what's on the board. Be prepare to lift something heavy during one WOD and jump a lot during another.
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
Three 5-minute workouts, show up and see what's on the board. Be prepare to lift something heavy during one WOD and jump a lot during another.
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
Monday, May 16, 2016
CrossFit Workout - Tuesday 5/17/16
5 Minute WOD Week continues
1: Hang Power Snatch and KB Swing ladder
2: Max bar hang
3: Burpee box overs
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1: Hang Power Snatch and KB Swing ladder
2: Max bar hang
3: Burpee box overs
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
Sunday, May 15, 2016
CrossFit Workout - Monday 5/16/16
5 Minute WOD Week
There will be two 5 minute high intensity WODs with a 5 minute static hold challenge between the WODs each day. Fast and furious, no 2nd gear, full out the whole time.
#1: squat clean thrusters and lateral bar jumps
#2: double pushup burpee pullups
There will be two 5 minute high intensity WODs with a 5 minute static hold challenge between the WODs each day. Fast and furious, no 2nd gear, full out the whole time.
#1: squat clean thrusters and lateral bar jumps
#2: double pushup burpee pullups
Thursday, May 12, 2016
CrossFit Workout - Friday 5/13/16
You'll have a menu of movements on the board for you to build your own triplet. Show up and see the choices.
**Reminder that we have our 9th Anniversary CrossFit in Cleveland Workout this Friday, 5/13, at 6:00pm in the Metroparks under the I-90/Hilliard Rd. bridges. RSVP here on our Facebook Event Page. It's free and open to everyone. If you can squat, toss a med ball and run, you can do this.
Wednesday, May 11, 2016
CrossFit Workout - Thursday 5/12/16
Push Press 5-5-5-5-5
Run 400 meters between rounds, rest as needed. Post heaviest weight used for 5 consecutive reps without dropping the bar.
Begin at 50%-60% of your 1 rep max, increase weight each round until you reach your 5 rep max. All rounds start on the floor, no rack. Push press only, no jerk.
Warmup: Row 400 meters, 15 squats, 10 pushups, 5 strict press, increasing weight each round, x 3 rounds
AfterWOD: Coach's Choice
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
Run 400 meters between rounds, rest as needed. Post heaviest weight used for 5 consecutive reps without dropping the bar.
Begin at 50%-60% of your 1 rep max, increase weight each round until you reach your 5 rep max. All rounds start on the floor, no rack. Push press only, no jerk.
Warmup: Row 400 meters, 15 squats, 10 pushups, 5 strict press, increasing weight each round, x 3 rounds
AfterWOD: Coach's Choice
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
Tuesday, May 10, 2016
CrossFit Workout - Wednesday 5/11/16
Amrap+1 in 12 minutes of
15 KB swing (American) 55/36
12 calories on COncept2 rower
9 front squat @50% of your 1 rep max
Complete as many rounds as possible in 12 minutes then continue for one full round(36 reps) from that point and call time. You choose the weight for the front squats, approximately 50% of your 1 rep max. Rx'd is unbroken reps for the entire workout, while using at least 50% of your 1 rep front squat max. Record time, total rounds + reps and weights used.
**Reminder that we have our 9th Anniversary CrossFit in Cleveland Workout this Friday at 6:00pm in the Metroparks under the I-90/Hilliard Rd. bridges. RSVP here on our Facebook Event Page. It's free and open to everyone. If you can squat, toss a med ball and run, you can do this.
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
15 KB swing (American) 55/36
12 calories on COncept2 rower
9 front squat @50% of your 1 rep max
Complete as many rounds as possible in 12 minutes then continue for one full round(36 reps) from that point and call time. You choose the weight for the front squats, approximately 50% of your 1 rep max. Rx'd is unbroken reps for the entire workout, while using at least 50% of your 1 rep front squat max. Record time, total rounds + reps and weights used.
**Reminder that we have our 9th Anniversary CrossFit in Cleveland Workout this Friday at 6:00pm in the Metroparks under the I-90/Hilliard Rd. bridges. RSVP here on our Facebook Event Page. It's free and open to everyone. If you can squat, toss a med ball and run, you can do this.
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
Monday, May 9, 2016
CrossFit Workout - Tuesday 5/10/16
15-12-9 reps, for time, of
Power Clean - 135/95
Chest to bar pullup
If you need to scale the pullups, your workout changes from a couplet to a triplet with rowing for calories as the 3rd movement.
**Reminder that we have our 9th Anniversary CrossFit in Cleveland Workout this Friday at 6:00pm in the Metroparks under the I-90/Hilliard Rd. bridges. RSVP here on our Facebook Event Page. It's free and open to everyone. If you can squat, toss a med ball and run, you can do this.
Power Clean - 135/95
Chest to bar pullup
If you need to scale the pullups, your workout changes from a couplet to a triplet with rowing for calories as the 3rd movement.
**Reminder that we have our 9th Anniversary CrossFit in Cleveland Workout this Friday at 6:00pm in the Metroparks under the I-90/Hilliard Rd. bridges. RSVP here on our Facebook Event Page. It's free and open to everyone. If you can squat, toss a med ball and run, you can do this.
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