CrossFit Workout - Thursday 12/1/16

Strength, down in warmup
Barbell shoulder press 10-10-10-10

Recovery WOD, for time

38 cals on C2 rower
38 wall ball sit-ups
38 box overs 24"/20"
38 cals on C2 rower
38 box overs 24"/20"
38 wall ball sit-ups
38 cals on C2 rower

Mix in 41 total burpees, partitioned in any way, at any point during the workout

Warmup:  4 rounds of
15 mountain climber
15 jacknife situp
15 pushup
10 squat
10 shoulder press, increase weight each round

Cool Down:  Coach's Choice

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Wednesday 11/30/16

Strength or Skill:
Hang squat clean  1RM or 5x5 at lighter weight to work on skill/form

WOD:  Wall ball shots & mountain climbers, show up and see the numbers

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Tuesday 11/29/16

EMOM, deadlifts and toes to bar.  Show up and see the numbers.

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

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFIt Workout - Monday 11/28/16

AMRAP in 15 minutes of

15 - KB swing 55/36
10 - KB goblet squat
5 - Power clean 135/95

Warmup: 3 rounds of
250M row
10 shoulder rollout - pvc
10 OH squat - pvc
10 band good morning
10 burpee

Skill: Power clean

Cool Down: Coach's Choice

Sneak Peek for the Week:
Tuesday: EMOM, deadlifts and ring dips
Wednesday: Hang squat clean, 1RM
Thursday: Core strength and conditioning
Friday:  Bench Press 5-5-5-5-5 & squat therapy



RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Saturday 11/25/16

CrossFit Total

CrossFIt Workout - Friday 11/25/16

No early a.m. workouts today, only two mid morning times.

Deck of Cards @ 9:00am & 9:30am

Doors open at 9:00 for the first warmup, your group will start the first Deck at 9:20am sharp.  The second group will start their warmup at 9:30am and the second Deck will start at 10:00am.  Please be on time, you will not be permitted to join a group mid-deck.

We will be doing a CrossFit Total on Saturday morning. Normal hours, doors opening at 8:00am.  You will find your 1 rep max back squat, then your 1 rep max shoulder press, and finish with your 1 rep max deadlift.  This will most likely take over one hour in total, so please be prepared to be patient especially if you are part of a large group.  We will have 4 coaches on hand all morning. If you miss this chance to establish your CF Total, you will have opportunities to do it next month.
 

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Thursday 11/24/16

Closed all day for Thanksgiving.  Happy Holiday!

Only two WODs on Friday, 9:00am and 9:30am.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

Why I Like I Here at CrossFit Cleveland - Tom F.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Wednesday 11/23/16

AMRAP in 20 minutes of

5 - front squat 95/65
10 - KB swing 55/36
15 - Jumping ring dips

This is a workout from CrossFit Extreme Fitness in Rockville, MD.  Staci and I did this years ago during a drop-in visit and still remember how awful it was. 

Reminder that we are closed all day Thursday for Thanksgiving and will only have two workout times on Friday.  No early a.m. classes.  We will be doing Deck of Cards in two big groups.  Doors open at 9:00am sharp for the first warmup with the first Deck starting at 9:20am sharp.  The second group will begin their warmup at 9:30am and the second Deck will start at or a few minutes before 10:00am. Be on time for the time you chose, you will not be able to join a deck mid-deck and there will not be an alternate WOD available.

Saturday is a CrossFit Total for everyone.  That's a 1 rep max back squat, followed by a 1 rep shoulder press, finishing with a 1 rep deadlift. This is a big undertaking on a Saturday, please be prepared to be here a little longer than usual and be patient.  If you miss this Saturday, you will be able to perform your own CrossFit Total during the next two weeks.


RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Tuesday 11/22/16

WOD:
A three minute up-ladder of

sumo deadlift high pull  95/65
box jump 24"/20"
push press 95/65

Rest 2 minutes, repeat two additional rounds.  Record total reps for each of the three 3-minute rounds.

Strength:  Grip work following the WOD, details on the whiteboard


RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Monday 11/21/16

This is a deload week of the current strength cycle, leading up to a CrossFit Total on Saturday.

Strength/Skill:  Pause KB goblet box squats 5-5-5-5-5

Conditioning:  Rowing Nancy

5 rounds, for time, of
400 meter row
15 OH squat  95/65


Sneak Peek for the Week:
Tuesday:  FGB prep, 3 x 3 minute rounds of sdhp, box jumps & push presses
Wednesday: 20 minute AMRAP of front squats, KB swings and ?
Thursday: Closed all day for Thanksgiving
Friday: Deck of Cards, warmups starting at 9:00am and 9:30am.
We will be closed during the early morning hours, holding two workouts today. Doors open at 9:00am and the first Deck will start at 9:20am sharp. The second group will start the warmup at  9:30am and the second Deck will start at 10:00am sharp.  Be on time and be ready to roll, you will not be permitted to join a group 'mid-deck".
Saturday: CrossFit Total

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Saturday 12/19/16

Pyramid Jackie

CrossFit Workout - Friday 11/18/16

Friday Surprise, show up and see what's on the board

Hints. No strength piece today. The WOD is a "girl" and has a barbell, with a running option.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Thursday 11/17/16

Strength:
Seated KB press 10-10-10-5-5

RecoveryWOD:
Annie, with a twist
50-40-30-20-10 reps of
Double under
Russian twist

Warmup:
CrossFit Warmup, 10 reps each x 3 rounds
sub seated KB presses for ring dips

AfterWOD:  Coach's Choice

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Wednesday 11/16/16

Strength: Optional
Deadlift 3-3-3-3-3

WOD:
Death by wall ball shots, show up and see the numbers

There will be a different, and longer, warmup if you are not doing the strength piece today.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Tuesday 11/15/16

Strength or Skill:
Hang power snatch 5-5-3-3-1-1-1
15 minutes to find a 1RM for Strength or work at lower weight to practice form for Skill

WOD:

A nasty EMOM KB swing triplet, for exactly 10 minutes.


RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Monday 11/14/16

Strength:
Front Squat 5-5-5-5-5

WOD:

5 rounds for time of
DB row - 5 reps R&L  30/20
DB lunge - 10 reps R&L  30/20
DB floor press - 15 reps  30/20
Single Under - 75 reps

We have lots of Rocky River Fitness Classes this week, good for all fitness levels and available on a drop in basis.  Bring a friend and show them how to get into great shape.  No charge for Unlimited Members, $15 for everyone else.

Monday: Noon - Julie's Boot Camp
Monday: 7:30pm - Beginner Fitness Workout
Tuesday: 9:30am - Julie's Boot Camp
Tuesday: 6:30pm - CrossFit LITE
Wednesday: Noon - Julie's Boot Camp
Wednesday: 6:30pm - All ABS/Core Development
Wednesday: 7:30pm - Beginner Fitness Workout
Thursday: 9:30am - Julie's Boot Camp
Thursday: 6:30pm - CrossFit LITE
Friday: Noon - Julie's Boot Camp

Saturday; 9:30am Self Defense Basics Workshop. $10 members, $20 non-members. 

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Saturday 11/12/16

RESULTS:

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Friday 11/11/16

Friday Surprise, show up and see what's on the board.

Hint, there will be a strength piece, just not with a barbell

The Conditioning WOD will be
x rounds for time of
11-?
11-?
16-?
and there will be a barbell.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Thursday 11/10/16

Strength:
Hang power clean 2-2-2-2-2
Find your 2 rep max. Pause slightly in rack position holding elbows high, as if you were about to perform a front squat, for both reps each set.

Conditioning WOD:
6 rounds for time of
9 - DB snatch R&L alternating
15 - weighted situp
21 - KB swing, russian 55/36

AfterWOD:  Coach's Choice

Warmup: 3 rounds of
350 meter row
10 shoulder rollout - pvc
10 overhead squat - pvc
10 back ext/superman
5 hang power clean, increasing weight

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Wednesday 11/9/16

Back Squat for strength 5-5-5-5-5
or for skill 5x5 @40% of 1RM

If for strength, target 5 to 10 pounds heavier than your most recent max 5 rep set
If for skill, the coach will help you choose the proper weight for you to use to work on improving your squat form and technique.

Conditioning WOD:  Max effort
Amrap in 12 and finish round of
12 pushup
12 squat
12 pulls on C2 rower

over/under: 10 rounds

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Tuesday 11/8/16

Strength:
Weighted pull-ups 5-5-5-5-5

There will be several scaling options, all intended to increase your pull-up strength

Conditioning WOD:
A nasty little power clean couplet, show up and see the 2nd movement and the rep scheme.

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page

CrossFit Workout - Monday 11/7/16

Strength:
Thrusters 3-3-3-3-3

WOD:
Jump over Ball Slam
DB Squat Clean
DB Renegade Row

Show up and see the numbers.

We have lots of Rocky River Fitness Classes this week, good for all fitness levels and available on a drop in basis.  Bring a friend and show them how to get into great shape.  No charge for Unlimited Members, $15 for everyone else.

Monday: Noon - Julie's Boot Camp
Monday: 7:30pm - Beginner Fitness Workout
Tuesday: 9:30am - Julie's Boot Camp
Tuesday: 6:30pm - CrossFit LITE
Wednesday: Noon - Julie's Boot Camp
Wednesday: 7:30pm - Beginner Fitness Workout
Thursday: 9:30am - Julie's Boot Camp
Thursday: 6:30pm - CrossFit LITE
Friday: Noon - Julie's Boot Camp

RSVP to Class and WODHopper Leaderboard

Navigate to our CrossFit Cleveland Home Page