CrossFit Workout - Thursday 4/17/14

The Grace Mile, for time

30 reps clean and jerk followed immediately by a 1 mile run.

135lb-M/95lb-W, any ground to overhead movement allowed.

Warmup:  CrossFit Warmup, 10 reps each x 3 rounds
Cool down: Trainer's choice

CrossFit Workout - Wednesday 4/16/14

Warmup: double unders and front squats
Workout: Back squats, heavy.  How heavy?  It depends on your experience. 1RM or 5-5-5-5-5
with a half dozen 30 second max effort row sprints

CrossFit Workout - Tuesday 4/15/14

T10-->1 & 15 reps of

power snatch  75lb/50lb
burpee over bar

Take-Out Tuesday: Defenses/releases from wrist grabs
**Following your warmup and before your workout.

CrossFit Workout - Monday 4/14/14

Stealth Week is over.  To switch things up a bit, this week you get to see each day's workout well in advance so you know what's coming.  Here's a glimpse at the entire week, get some!

Monday 4/14/14 - Double Birthday WOD for Missy and Scott.

for time

44 pullups
36 OH squat 50-m/35-w

44 pushups - double hand release

36 OH squat 50-m/35-w

44 toes to bar  KTE/KR

36 OH squat 50-m/35-w

10 burpee penalty every time you set the barbell on the ground to rest before your 36 reps are completed, payable immediately. 25 burpees if you drop it instead of setting in on the floor.

Here's what you have coming for the remainder of the week.

Tuesday: power snatches and burpees, about 12 minutes worth plus "Take Out Tuesday"

Wednesday: back squats, heavy strength work, 1RM or 5x5 based on your level, plus row sprints

Thursday: Grace mile, rain or shine

Friday: Deck of Cards, hard as hell

Saturday: Partner WOD: Burpees pullups, ball slams and running, partitioned any way you choose

Sunday: Closed for Easter

CrossFit Workout - Saturday 4/12/14

Finish the round you are in at 20:00

5 squat clean triple thruster

3 rope climb

400 meter run

CrossFit Workout - Friday 4/11/14

Final Day of Stealth Week.  Another strength day mixed with a little running - you'll love it.

Weekend Update: 

Saturday doors open at 8:00am. Be there by 10:00am at the latest to start your warmup. Be prepared for a rather awful birthday wod for yours truly who will turn 53. 5 reps of something, 3 reps of something, and 400 meter runs. All things I don't particularly like. Wear high socks or long workout pants. I will be taking my medicine around 10:15am. Estimated 9.5 on the Suckmeter, maybe closer to 10.

*** 7 years ago, 4/12/2007, we made application for our CrossFit Affiliate License. Don't worry, Saturday's workout will NOT be 7 rounds, that would most likely kill me 

Saturday's Cool Down Clinic will feature Karen Hawely, former CF Cleveland member, local CrossFit coach and former NCAA gymnast. She will be on hand all morning helping you with the gymnastic movement of your choice.

Saturday 11:00am, Basic Intro Workout. Send a friend to try a CrossFit workout. Better yet, join them and show them your 'stuff'. New people may attend up to three of our Basic Intro Workouts on Saturdays for free.

Sunday: Yes, Open Gym from 9:00am until 11:00am. Come in to work on your weaknesses or makeup a missed WOD from this past week.

CrossFit Workout - Thursday 4/10/14

Overhead squat, find your 3 rep max

Then 5 rounds for time of

10 burpee

10 wall ball shot