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
1 – 500 Meter row sprint, max effort, for time. Rest 3-5 minutes 2 – 4 rounds, rest 1-2 minutes between rounds 5 – Barbell press 10 – Barbell cycling/hang power cleans (50-60%) 15 – Front squat 10 – Barbell cycling/hang power cleans (50-60%) 5 – Barbell press Use the same barbell for all movements, …
CrossFit Football style workout – show up and see the numbers Deadlifts, DB floor presses and burpees ** Reminder, we have Open Gym on Sunday from 9:00am until 11:00am for all Unlimited Package clients.
AMRAP in 20 minutes, 4 rounds minimum, of 25 calorie row 20 wall ball situp 20/14 10 crossover pushup 15 calorie row 20 wall ball situp 20/14 10 box jump 24/20 Warmup: CF Cleveland AB Routine 15 reps each x 4 rounds Mobility & AfterWOD: Coach’s Choice
Strength or Skill: Back Squat 5×5 pause squats for skill or 5-5-5-5-5 increase to find 5 rep max, as long as form allows
Strength or Skill: Split Jerk 5 5 rep practice sets or work up to heavy singles Conditioning: Push press & KB swing EMOM Show up and see the numbers AfterWOD: 125M max effort row sprint record best of 3 attempts
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 …
Gambler’s Workout AMRAP in 16 minutes or 5 rounds for time of 5 DB renegade row burpee 10 DB lunging step up(10R + 10L) 15 DB floor press 40 mountain jacks at 5:00 and 10:00
[vc_row][vc_column][vc_video link=”https://youtu.be/kCFnDqUktp4″ video_title=”1″][vc_column_text]In this video I show you how easy it is to make Paleo Beef Jerky at home. All you need is a food dehydrator. Staci and I spend a few hours each week preparing Paleo Zone meals in advance for the week. Paleo refers to the nutritional quality and Zone refers to the …
Paleo Beef Jerky at home- Bill & Staci’s Paleo/Zone Kitchen Read More »
Simply choose a time for your initial consult for our habits-based nutrition program, shortly after we will be in touch with you to confirm your intro session.
Simply choose a time that works for you, shortly after ONE OF OUR AMAZING CrossFit Cleveland COACHES will be in touch with you to confirm your intro appointment.