CrossFit Workout - Monday 8/1/16

3 rounds for time of

400m run

Then 3 rounds of

5 handstand pushup

10 pistols, 5R+5L alt.

15 KB Swing 55/36 American

Sneak Peek for the week:

T-Muscle-ups, pushups and short runs

W-Back Squats, heavy

TH- Heavy Push Press 5x5 & a Rowing & rope metcon

F-Heavy core movements, not for time

S- A Bergeron special w/DB thrusters

CrossFit Workout - Saturday 7/30/16

CrossFit Workout - Friday 7/29/16

Prescribed Make-up Day

If you missed Thursday's WOD, you'll do it today
If did Thursday's and missed Wednesday's, you do it today
If you did Thursday's and Wednesday's, but missed Tuesday's, you do it today.
If you did Tues/Wed/Thurs this week, you'll have a special treat today.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Thursday 7/28/16

Shoulder Press 10-10-10-10

5 rounds for time of
21 wall ball shot
15 cals on rower
9 toes to bar


Warmup:  CrossFit Warmup, 10 reps each x 3 rounds. Increase weight for shoulder press each round.
Cool Down:  Coach's  Choice

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Wednesday 7/27/16

5-5-5-5-5
Deficit Sumo Deadlift

Target 80%of your 1 rep max in the 4th round, increase in 5th if form allows.  Begin your 1st set of 5 work sets at 60%+ of your 1 rep max after several warmup sets at lighter/increasing weights. The coach will determine either 1", 2" or 3" depending on your form and experience level.

Conditioning:  On whiteboard

Sneak Peak for Saturday:  Filthy Fifty as a B-Day WOD.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Tuesday 7/26/16

135lb/95lb Power cleans, split jerks and air squats, for 8 to 10 minutes.  Show up and see the rep scheme.

Warmup:  43 reps of a bunch of things
Cool Down: 43 reps of more stuff

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Monday 7/25/16

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 and record your own scores.  For the KB swings, alternate arms, switching off at the top of each rep.

Warmup:  CrossFit Warmup, 10 reps each x 3 rounds
Cool Down:  Coach's Choice

*** It's that time of year again, please vote for us and see if we can win the HotList award for the 3rd year in a row.  Thanks!  CrossFit Cleveland on HotList

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Saturday 7/23/16

Results:

*** It's that time of year again, please vote for us and see if we can win the HotList award for the 3rd year in a row.  Thanks!  CrossFit Cleveland on HotList

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Friday 7/22/16

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.
Cool down: Weighted plank holds, 60 seconds


*** It's that time of year again, please vote for us and see if we can win the HotList award for the 3rd year in a row.  Thanks!  CrossFit Cleveland on HotList

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Thursday 7/21/16

for time, 10-->1 down ladder of

deadlift 1x bodyweight
ring dip

Warmup: 3 rounds, 10 reps each of
row (calories)
shoulder rollout-pvc
oh squat - pvc
double hand release pushup
v-situp
deadlift, increasing weight each round

Cool Down:  Coach's Choice

*** It's that time of year again, please vote for us and see if we can win the HotList award for the 3rd year in a row.  Thanks!  CrossFit Cleveland on HotList

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Wednesday 7/20/16

9 rounds for time of

15 wall ball situp, full range overhead
15 ball slam
40 yard shuttle runs (4 laps) after R3&6

AfterWOD: Monkey Bars, max distance in 3 attempts

*** It's that time of year again, please vote for us and see if we can win the HotList award for the 3rd year in a row.  Thanks!  CrossFit Cleveland on HotList

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Tuesday 7/19/16

Strength Day

Press 5-5-5-5-5
then 4 rounds of
Front squat 4-2-1
Burpee 4-2-1

Complete all 5 sets of presses, then perform 4 rounds of front squats and burpees, increasing weight each round.  Rest as needed between rounds.

AfterWOD:  Tabata KB Swings x 10 rounds (5 minutes total)

*** It's that time of year again, please vote for us and see if we can win the HotList award for the 3rd year in a row.  Thanks!  CrossFit Cleveland on HotList

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Monday 7/18/16

Flash Back Week, from July 2015

AMRAP in 15 minutes, and finish round of

3 burpee pullup
6 clapping pushup
9 situp
12 jumping squat

*** It's that time of year again, please vote for us and see if we can win the HotList award for the 3rd year in a row.  Thanks!  CrossFit Cleveland on HotList

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Saturday 7/16/16

Results

CrossFit Workout - Friday 7/15/16

Make-up / D'Over Day

You can repeat or make up any WOD from the past week, including Saturday.

** There is Open Gym for Unlimited Members from 5:00pm-6:30pm.  You must RSVP on WODhopper by 4:00pm.  Space is limited to 15 people.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Thursday 7/14/16

Recovery WOD, not for time

It's going to be a crazy, hot day today. Take is easy and

4 rounds, not for time, of

350 meter row
35 abmat situps
10 box jumps
35 flutter kicks (4-count)
max plank hold, up to 2 minutes, max in 4th round.

Record your box height and longest single plank hold in any of the 4 rounds.  You are allowed to go longer(max) in the 4th round, but only 2 minutes in the first 3 rounds.

Warmup: 3 rounds of
10 shoulder rollout - pvc
10 oh squat - pvc
10 lunge R&L - pvc overhead
1 minute, roll out quads, glutes or hamstrings

Cool down:  Coach's Choice

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Wednesday 7/13/16

Deadlifts and Shoulder Presses.  All heavy. Show up and see the numbers.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Tuesday 7/12/16

Power snatches and row sprints, for 8-10 minutes total. Fast and Furious. Show up and see the numbers.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Monday 7/11/16

Max Rep Monday

Max reps in 4 minutes of

Goblet squat & 1/2 55/36

Horizontal ring row

Wall ball situp

KB swing 55/36

30 seconds rest between rounds, just enough time to record your rep #s. 

CrossFit Workout - Saturday 7/9/16

Deck of Cards