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Sunday, January 22, 2017
CrossFit Workout - Monday 1/23/17
5 rounds for time, all unbroken reps, of
15 wall ball shot
10 DHR pushup
5 1x bodyweight deadlift, full pause top & bottom
15 hollow roll penalty each for any unbroken set, performed at the end of each round if applicable. Deadlift will be equal to your bodyweight or scaled down to 60% of your 1 rep max.
Sneak Peek for the Week:
Tuesday:
Skill or Strength - Split Jerk
WOD: push press & KB swing EMOM
Wednesday:
Skill or Strength - Back squats 5x5
Thursday:
Rowing, box jump & core recovery WOD
Friday:
CF Football style WOD, with a heavy barbell, for 20 minutes
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
15 wall ball shot
10 DHR pushup
5 1x bodyweight deadlift, full pause top & bottom
15 hollow roll penalty each for any unbroken set, performed at the end of each round if applicable. Deadlift will be equal to your bodyweight or scaled down to 60% of your 1 rep max.
Sneak Peek for the Week:
Tuesday:
Skill or Strength - Split Jerk
WOD: push press & KB swing EMOM
Wednesday:
Skill or Strength - Back squats 5x5
Thursday:
Rowing, box jump & core recovery WOD
Friday:
CF Football style WOD, with a heavy barbell, for 20 minutes
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
CrossFit Workout - Saturday 1/21/17
Gambler's Workout
RESULTS:
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
RESULTS:
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
Thursday, January 19, 2017
CrossFit Workout - Friday 1/20/17
For time
1200 meter row
then
3 rounds of
21 thruster 45/35
100 single unders
50 double unders
then
800 meter row
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
1200 meter row
then
3 rounds of
21 thruster 45/35
100 single unders
50 double unders
then
800 meter row
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
Wednesday, January 18, 2017
CrossFit Workout - Thursday 1/19/17
4 rounds, not for time
KB Turkish Get-up 5R & 5L
30 1-arm KB swing
rest as needed between rounds. Increase weight each round, swing same KB used in each round.
Warmup: 1000 meter row, 60 ball slams, 30 pull-ups, 20 ring dips, 10 slow, strict inchworms, partition any way.
Mobility: Coach's Choice
AfterWOD: Coach's Choice
KB Turkish Get-up 5R & 5L
30 1-arm KB swing
rest as needed between rounds. Increase weight each round, swing same KB used in each round.
Warmup: 1000 meter row, 60 ball slams, 30 pull-ups, 20 ring dips, 10 slow, strict inchworms, partition any way.
Mobility: Coach's Choice
AfterWOD: Coach's Choice
Tuesday, January 17, 2017
CrossFit Workout - Wednesday 1/18/17
Strength or Skill: Barbell front rack lunge 5R+5L
WOD/Conditioning: A nasty little air squat & burpee combo
WOD/Conditioning: A nasty little air squat & burpee combo
Monday, January 16, 2017
CrossFit Workout - Tuesday 1/17/17
Skill or Strength: Clean & jerk
WOD: EMOM for 10 minutes
5 power cleans + 1 jerk 135/95
AfterWOD: 3 programmed stretches, on whiteboard
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Navigate to our CrossFit Cleveland Home Page
WOD: EMOM for 10 minutes
5 power cleans + 1 jerk 135/95
AfterWOD: 3 programmed stretches, on whiteboard
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
Sunday, January 15, 2017
CrossFit Workout - Monday 1/16/17
1 - 500 meter row sprint, max effort, for time
2 - 3 rounds, for time, of
3 chest to bar weighted pull-up
6 chest to deck strict pushup w/plank jack
9 deadlift 135/95
12 weighted situp
3x
300 meter row
AfterWOD: 100 air squats, for time
Sneak Peek for the Week:
Tuesday: Power Cleans and Jerks, strength or skill and EMOM
Wednesday: strength or skill:, barbell front rack lunges, heavy
Thursday: TGUs and KB swings
Friday: Friday Surprise, a barbell and a jump rope
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
2 - 3 rounds, for time, of
3 chest to bar weighted pull-up
6 chest to deck strict pushup w/plank jack
9 deadlift 135/95
12 weighted situp
3x
300 meter row
AfterWOD: 100 air squats, for time
Sneak Peek for the Week:
Tuesday: Power Cleans and Jerks, strength or skill and EMOM
Wednesday: strength or skill:, barbell front rack lunges, heavy
Thursday: TGUs and KB swings
Friday: Friday Surprise, a barbell and a jump rope
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
Saturday, January 14, 2017
Thursday, January 12, 2017
CrossFit Workout - Friday 1/13/17
Make-up or D'over Day
Choose from any of the workouts from the past week, or use today as Open Gym to work on your skills.
** Reminder of our Annual Member Appreciation and Holiday Party Saturday 1/14 at Bay Lanes from 2:00pm - 5:00pm. All current members and families are welcome. Free bowling, shoes, food, and soft drinks as well as a cash bar. It's a chance to meet everyone.
We'll have plenty of food but if you want to bring a small side dish to share we'd appreciate it.
Choose from any of the workouts from the past week, or use today as Open Gym to work on your skills.
** Reminder of our Annual Member Appreciation and Holiday Party Saturday 1/14 at Bay Lanes from 2:00pm - 5:00pm. All current members and families are welcome. Free bowling, shoes, food, and soft drinks as well as a cash bar. It's a chance to meet everyone.
We'll have plenty of food but if you want to bring a small side dish to share we'd appreciate it.
Wednesday, January 11, 2017
CrossFit Workout - Thursday 1/12/17
Strength: DB incline press 5-5-5-5-5
Recovery WOD: Rowing, jumping pull-ups and ab work, show up and see the numbers
** Reminder of our Annual Member Appreciation and Holiday Party Saturday 1/14 at Bay Lanes from 2:00pm - 5:00pm. All current members and families are welcome. Free bowling, shoes, food, and soft drinks as well as a cash bar. It's a chance to meet everyone.
Recovery WOD: Rowing, jumping pull-ups and ab work, show up and see the numbers
** Reminder of our Annual Member Appreciation and Holiday Party Saturday 1/14 at Bay Lanes from 2:00pm - 5:00pm. All current members and families are welcome. Free bowling, shoes, food, and soft drinks as well as a cash bar. It's a chance to meet everyone.
Tuesday, January 10, 2017
CrossFit Workout - Wednesday 1/11/17
Skill: barbell front rack stepping lunge
Performed in warmup with additional movements
Strength: Deadlift and Box jumps, heavy and high
4 rounds of 3-2-1 reps, increase weight each round. Show up and see the warmup set progressions.
Performed in warmup with additional movements
Strength: Deadlift and Box jumps, heavy and high
4 rounds of 3-2-1 reps, increase weight each round. Show up and see the warmup set progressions.
Monday, January 9, 2017
CrossFit Workout - Tuesday 1/10/17
I'm Strength or Skill: Snatch
WOD: Hanging Randy, for time
75 hang power snatch, for time 75lb/55lb
Warmup: Rowing, KB swings and shoulder activation/warmup
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
WOD: Hanging Randy, for time
75 hang power snatch, for time 75lb/55lb
Warmup: Rowing, KB swings and shoulder activation/warmup
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
Sunday, January 8, 2017
CrossFit Workout - Monday 1/9/17
I'm Some squat therapy in the warmup, plus a new hip opener that you'll love.
Workout: for 13-18 minutes, following a 500M row sprint buy in
KB swings
KB bent over rows
KB goblet squat and 1/2
Row, on Concept2
Sneak Peek for the Week:
Tuesday: Skill/Strength: Snatch
WOD: Hanging Randy
Wednesday: Strength, Heavy Deadlifts like last week's squats
Skill: Barbell front rack stepping lunges, light today, heavy next week
Thursday: Strength: DB incline bench press, heavy
WOD: Recovery, show up and see
Friday: D'Over/Makeup Day or Open Gym, more squat therapy
** Don't forget, we have our Annual Holiday and Member Appreciation Party this Saturday 1/14/17 from 2:00pm - 5:00pm at Bay Lanes. Free for members and your families. Be there, it's a great way to meet everyone.
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
Workout: for 13-18 minutes, following a 500M row sprint buy in
KB swings
KB bent over rows
KB goblet squat and 1/2
Row, on Concept2
Sneak Peek for the Week:
Tuesday: Skill/Strength: Snatch
WOD: Hanging Randy
Wednesday: Strength, Heavy Deadlifts like last week's squats
Skill: Barbell front rack stepping lunges, light today, heavy next week
Thursday: Strength: DB incline bench press, heavy
WOD: Recovery, show up and see
Friday: D'Over/Makeup Day or Open Gym, more squat therapy
** Don't forget, we have our Annual Holiday and Member Appreciation Party this Saturday 1/14/17 from 2:00pm - 5:00pm at Bay Lanes. Free for members and your families. Be there, it's a great way to meet everyone.
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
Saturday, January 7, 2017
Thursday, January 5, 2017
CrossFit Workout - Friday 1/6/17
Strength: Push press 5-5-5-5-5 to 5RM
WOD: T2B, WB situps & ?, show up and see what and how many.
No Open Gym on Fridays in January, but we will have Open Gym on Sunday mornings from 9:00am until 11:00am, for Unlimited Members. Don't forget to mark your calendars for Saturday January 14th from 2:00pm-5:00pm for our Annual Holiday and Member Appreciation Party. All current members and their families are welcome. Free food, soft drinks, bowling and shoes, plus a full cash bar. You can bring a small side dish/appetizer to share, but it's not required.
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
WOD: T2B, WB situps & ?, show up and see what and how many.
No Open Gym on Fridays in January, but we will have Open Gym on Sunday mornings from 9:00am until 11:00am, for Unlimited Members. Don't forget to mark your calendars for Saturday January 14th from 2:00pm-5:00pm for our Annual Holiday and Member Appreciation Party. All current members and their families are welcome. Free food, soft drinks, bowling and shoes, plus a full cash bar. You can bring a small side dish/appetizer to share, but it's not required.
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
Wednesday, January 4, 2017
CrossFit Workout - Thursday 1/5/17
Strength or Skill:
4 rounds, 3-2-1 reps of back squats & box jumps
Rest 2+ minutes between rounds. Perform 3-5 sets of 5 rep warmup sets, starting with an empty bar and increasing each round to your 1st round workout weight(50-60% of 1RM) Use the highest box you are comfortable with. Record heaviest weight used and height of box.
For strength: Target 80+% of your 1RM in 4th round, as long as your form allows
For skill: work up to a medium heavy weight and practice/develop impeccable form
If you do not have a solid, full depth squat, do no go heavy. Work on form with the skill option.
Conditioning: 5 rounds of
15 goblet squat 55/40
1 minute max reps double unders
Record total number of double unders completed in the workout. You'll watch the clock to time each minute of D/Us. No more rest between rounds than the time it takes to record your d/u reps.
Warmup: CrossFit Warmup, 10 reps each x 2 rounds
Mobility: Coach's Choice
*** Did you hear, 2017 is the Year of the Squat!!!
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
4 rounds, 3-2-1 reps of back squats & box jumps
Rest 2+ minutes between rounds. Perform 3-5 sets of 5 rep warmup sets, starting with an empty bar and increasing each round to your 1st round workout weight(50-60% of 1RM) Use the highest box you are comfortable with. Record heaviest weight used and height of box.
For strength: Target 80+% of your 1RM in 4th round, as long as your form allows
For skill: work up to a medium heavy weight and practice/develop impeccable form
If you do not have a solid, full depth squat, do no go heavy. Work on form with the skill option.
Conditioning: 5 rounds of
15 goblet squat 55/40
1 minute max reps double unders
Record total number of double unders completed in the workout. You'll watch the clock to time each minute of D/Us. No more rest between rounds than the time it takes to record your d/u reps.
Warmup: CrossFit Warmup, 10 reps each x 2 rounds
Mobility: Coach's Choice
*** Did you hear, 2017 is the Year of the Squat!!!
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
Tuesday, January 3, 2017
CrossFit Workout - Wednesday 1/4/16
Strength or Skill: Power clean
Recovery WOD: Rowing & ?, show up and see the movement and numbers
Warmup includes more Squat Therapy. Prepare to make your squat great.
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
Recovery WOD: Rowing & ?, show up and see the movement and numbers
Warmup includes more Squat Therapy. Prepare to make your squat great.
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
Monday, January 2, 2017
CrossFit Workout - Tuesday 1/3/17
A CF Cleveland New Year's Tradition continues....
Pyramid Fran, 9-15-21-15-9 reps, for time, of
thruster 95lb/65lb
pullup
Following the warmup and mobility work, you'll choose front squat skill work or strength, building to a heavy 5 rep set but not necessarily a 5 rep max. If you have a solid, deep front squat with a proper rack position, you can opt for strength or skill work. Others will all do skill work to improve form. After the front squat work, you perform the Pyramid Fran WOD.
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
Pyramid Fran, 9-15-21-15-9 reps, for time, of
thruster 95lb/65lb
pullup
Following the warmup and mobility work, you'll choose front squat skill work or strength, building to a heavy 5 rep set but not necessarily a 5 rep max. If you have a solid, deep front squat with a proper rack position, you can opt for strength or skill work. Others will all do skill work to improve form. After the front squat work, you perform the Pyramid Fran WOD.
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
Sunday, January 1, 2017
CrossFit Workout - Monday 1/2/17
Normal hours all day today, beginning at 5:00am
We start several different optional challenges this week. We have a group starting 100 Days of Suck. If you want in, let us know and we'll give you the details. We also have a 500M rowing challenge to help prepare our teams for the 2017 Hammer Ergatta happening in mid February. Even if you aren't participating in the Ergatta, this is your chance to improve your rowing form and set new PRs for a 500M sprint. Everyone will have three chances to establish their best 500M row as a baseline today.
Warmup: Squat Therapy, for 15 minutes. 2017 is the year of the squat. Make yours beautiful.
Workout:
500M row for time, Buy-in
Rest 3-4 minutes then
AMRAP in 15 minutes and finish round of
KB swings
strict pushups
jacknife situps
mountain jacks
Show up and see the numbers
Sneak Peek for the Week:
Tuesday: Front squat, for strength or skill
If your form is not great, you'll work on skill
WOD: Pyramid Fran
Wednesday: Power clean, for strength or skill
WOD: Recovery, Rowing, core & grip work
Thursday: Back squat, for strength or skill
WOD: Goblet squats & double unders
Friday: Friday Surprise, not a D'over Day
Show up and see the movements
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
We start several different optional challenges this week. We have a group starting 100 Days of Suck. If you want in, let us know and we'll give you the details. We also have a 500M rowing challenge to help prepare our teams for the 2017 Hammer Ergatta happening in mid February. Even if you aren't participating in the Ergatta, this is your chance to improve your rowing form and set new PRs for a 500M sprint. Everyone will have three chances to establish their best 500M row as a baseline today.
Warmup: Squat Therapy, for 15 minutes. 2017 is the year of the squat. Make yours beautiful.
Workout:
500M row for time, Buy-in
Rest 3-4 minutes then
AMRAP in 15 minutes and finish round of
KB swings
strict pushups
jacknife situps
mountain jacks
Show up and see the numbers
Sneak Peek for the Week:
Tuesday: Front squat, for strength or skill
If your form is not great, you'll work on skill
WOD: Pyramid Fran
Wednesday: Power clean, for strength or skill
WOD: Recovery, Rowing, core & grip work
Thursday: Back squat, for strength or skill
WOD: Goblet squats & double unders
Friday: Friday Surprise, not a D'over Day
Show up and see the movements
RSVP to Class and WODHopper Leaderboard
Navigate to our CrossFit Cleveland Home Page
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