WOD

CrossFit Workout – Saturday 11/22/14

Nov
23

RESULTS:

Photo Nov 23, 7 05 25 PM

CrossFit Workout – Friday 11/21/14

Nov
20

 

5 rounds for time of

10 pullups

20 DB push press

30 high knees

40 plank jacks

Perform 100 4-count mountain climbers after round 3.

Warmup: CF Cleveland AB Routine, 20 reps each x 3 rounds, finish with one set of 20 reps toes to bar

Cool Down:  Coach’s Choice

 

 

 

CrossFit Workout – Thursday 11/20/14

Nov
19

From the CrossFit.com main site Workout 11/12/14

max rounds in 20 minutes of…

5 – burpees

1 – rope climb

30 double unders

 

Scale dubs in our normal fashion. Forced practice.

Jacked, all reps unbroken

Rx’d – 30 double unders any way

S = suck – 10 double + 30 singles

RS = really suck – 10 attempts(could actuals and attempts) + 30 singles

Warmup: row 1500 meters, 50 tuck jumps, pushups & sit-ups, any combination

Cool down:  Coach’s Choice

Photo Nov 20, 8 02 18 PM

CrossFit Workout – Wednesday 11/19/14

Nov
18

10 rounds for time of

7 deadlift

5 power clean

3 front squat

1 shoulder press

10 lateral barbell hop, over and back

115lb-M/80lb-W, Jacked 135lb-M/95lb-W. Scale weight as needed to be able to strict press all 10 rounds.

Warmup: perform the barbell complex programmed in the workout four times on light and medium weight bars plus 100 KB swings partitioned any way you choose, preferably four rounds of 25 reps along with the barbell warmup.

Cool down:  Coach’s Choice

Photo Nov 19, 8 25 28 PM

CrossFit Workout of the Day 11/18/14

Nov
17

6 rounds of….

30 second row sprints, max effort, for distance.  Perform 25 wall ball situps prior to each row sprint.  Rest as needed between rounds.  Record distance on 1st attempt and best overall.

 

Photo Nov 18, 8 15 37 PM

Here are results from the same workout today at CrossFit Cleveland in Rocky River, OH

Photo Nov 18, 8 29 25 PM

CrossFit Workout of the Day

Nov
16

Monday 11/17/14 A.M. classes are canceled.   We will be open for the Noon and afternoon workouts as usual.  Sorry for the last minute notice.

CrossFit Workout of the Day Saturday November 15, 2014

Nov
14

For time:
5 rope climb
20 ring dip
20 box jump (24/20)
20 cal row
20 box jump (24/20)
20 ring dip
5 wall climb

CrossFit Workout of the Day Friday November 14, 2014

Nov
13

AMRAP 20:
15 hr push up
15 front squat (95/65)
350m row

CrossFit Workout of the Day Thursday November 13, 2014

Nov
12

4 rounds:
50 jumping lunge (1 count)
50 mountain climber (2 count)
25 V sit up

CrossFit Workout of the Day Wednesday November 12, 2014

Nov
11

Back Squat, 3 rep max
Compare 4/29/14
1RM: 9/25/13, 5RM: 8/26/14

3 Rounds:
1 min burpee
1 min wall ball
1 min burpee
1 min rest

11-12-14