CrossFit Workout - Wednesday 1/09/13

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

RESULTS:

Charlie and his 'Angels'. Today marked the 1st workout of the second year of CrossFit for Gail and Charlie. Happy Anniversary kids!

CrossFit Workout - Tuesday 01/08/13

7 round for time of....

6 reps - sumo deadlift
5 reps - hang power clean
4 reps - wall walks

Rx'd weight - men 115lbs, women 85lbs.  Jacked= 135lbs/95lbs.

Warmup: 1000 meter row, 75 squats & 50 pushups, any combination

*** Staci is starting CrossFit Kids classes later this month at our original Lakewood facility, here are some details, CrossFit Kids Cleveland in Lakewood

RESULTS:

CrossFit Workout - Monday 01/07/13

Max Rep Monday

Max reps in 5 minutes of each movement, with no rest between rounds longer than needed to record your score.

squat
pullup
situp
double under
burpee

All reps must be completed with perfect form and full range of motion or they will not count.  Be prepared to be called on on bad reps on every movement.

Warmup:  1500 meter row & 100 mountain climbers (2 count)
Cool down:  row sprint, max meters in 30 seconds, best of 3 attempts

RESULTS:

CrossFit Workout - Saturday 01/05/13

Fran Pyramid

RESULTS:

CrossFit Workout - Friday 01/04/13

Don't ask, don't tell.

Show up and see what the workout is, and don't tell anyone before they start. You'll find out about a minute before the 3-2-1-GO.

RESULTS:

CrossFit Workout - Thursday 01/03/13

Overhead Squat 2-2-2-2-2-2-2... find your 2 rep max, starting with an empty bar

Perform max rep pullups after each of your first 5 sets of OH squats.

Warmup: 15 reps of pushups, squats, situps & ball slams, 4 rounds
Cool down:  Max effort row sprints, max meters in 30 seconds, 4 attempts

RESULTS:

CrossFit Workout - Wednesday 01/02/13

From the Crossfit.com main site for 1/1/13

5 rounds for time of...

10 reps - toes to bar
10 reps - power snatch (75lb/55lb)
10 reps - wall ball shot (20lb/14lb)

RESULTS: