CrossFit Workout – Wednesday 03/01/2017
Strength: DB shoulder press 10-10-10-10, then Barbell squat clean 5-5-3-3-1-1-1 find your 1 rep max
CrossFit Workout – Wednesday 03/01/2017 Read More »
Strength: DB shoulder press 10-10-10-10, then Barbell squat clean 5-5-3-3-1-1-1 find your 1 rep max
CrossFit Workout – Wednesday 03/01/2017 Read More »
CrossFit Games Open WOD 17.1 10 DB snatch – alternating R & L 15 burpee box jump overs 20 DB snatch – alternating R & L 15 burpee box jump overs 30 DB snatch – alternating R & L 15 burpee box jump overs 40 DB snatch – alternating R & L 15 burpee box
CrossFit Workout – Monday 02/27/2017 Read More »
CrossFit Cleveland Weekend Update: It’s business as usual for the weekend. Doors open at 8:00am on Saturday for a nasty Chipper WOD. Get here by 10:00am at the latest. You can also join in the 11:00am Basic Intro/Beginners Class. Bring a friend, their first visit is free. If you want to join in the fun
CrossFit Workout – Saturday 02/25/2017 Read More »
“No Clock” Week continues Strength: DB bench press 10-10-10-10, use close neutral grip Conditioning/Recovery WOD: 5 rounds, not for time of 5 kick to handstand (3-5 second hold each) 10 burpee broad jump, 4′ minimum 500 Meter row Warmup: 4 rounds, 10 reps each of shoulder rollout – pvc overhead squat – pvc strict pushup
CrossFit Workout – Thursday 02/16/2017 Read More »
Deadlift 2-2-2-2-2 Increase weight each set as long as form allows. Shoot for 90+% of 1rep max in 4th round. Perform a max effort 125M row sprint after each set. Rest as needed between sets. Skill: Muscle-up transitions 3×5 Muscle-up transitions Warmup & AfterWOD will be on the Whiteboard. ** We have an impromtu All
CrossFit Workout – Wednesday 02/15/2017 Read More »
Friday Surprise, Make-up Day or Open Gym You can choose from a new WOD that will be posted on the board, make up any workout from the past week, or use today as an Open Gym format to work on skills/drills/weaknesses. WEEKEND UPDATE: ** We sent our February Member email newsletter Thursday afternoon. If you
CrossFit Workout – Friday 02/10/2017 Read More »
Rowing Helen++ 5 round for time of 500 meter row 21 kettlebell swing 55/40 12 pullup Jacked version, 6 rounds for time. You must declare at the beginning, no deciding after you start the WOD. Warmup: CF Cleveland Ab routine plus ball slams, 15 reps each x 3 or 4 rounds until your group is
CrossFit Workout – Thursday 02/09/2017 Read More »
Strength: Barbell Press 5-5-3-3-1-1-1 to 1 rep max WOD: Cycling hang cleans, push presses and ball slams for about 10 minutes. Show up and see the numbers.
CrossFit Workout – Tuesday 02/07/2017 Read More »
Strength: DB incline bench press 10-10-10-10 WOD: 5 round pyramid, for time Row 250-500-750-500-250 meters Ball Slam 15-30-50-30-15 reps Burpee 10-20-25-20-15 reps Cool Down: 50 hollow rolls, not for time
CrossFit Workout – Wednesday 02/01/2017 Read More »
AMRAP in 12 minutes plus finish round of 21 KB swing 55/40 15 pullup 9 ring dip Warmup: 3-4 rounds of 250M row, 10-toes to bar, 10-GHD hip extensions, 5- inchworm into 2 piked pushups, 30 second squat stretch/hip openers Cool Down: Coach’s Choice
CrossFit Workout – Tuesday 01/31/17 Read More »