4 rounds of 5-3-1 reps of Sumo deadlifts and strict pushups After several warmup sets, begin your first round of 5-3-1 reps at approximately 50% of your 1 rep max. Target 75-80% of your 1 rep max in your fourth round. Rest as needed between rounds. Record heaviest weight completed. Warmup: 3 rounds of 300 […]
CrossFit Workout – Thursday 05/11/2017 Read More »
Strict pullups and pushups, hollow rolls and running. Show up and see the numbers.
CrossFit Workout – Wednesday 05/10/2017 Read More »
Skill or strength: 10-15 minutes working split jerks Conditioning: 3 hang clean 115/85 2 front squat 1 jerk x 3 rounds 360 degree burpee rest exactly 30 seconds Continue and finish one more round that you start after 8:00 on the clock Don’t forget, we have our 10th Anniversary Workout in the Metroparks this Friday
CrossFit Workout – Tuesday 05/09/2017 Read More »
This is an old favorite we did while dropping in to CrossFit Extreme Fitness in Rockville, MD years ago. AMRAP in 20 minutes of 5 front squat 95/65 10 KB swing 55/40 15 jumping ring dip Sneak Peek for the week: Tuesday: hang power clean, hang squat clean, jerk complex, for 8-10 minutes Wednesday: Strict
CrossFit Workout – Monday 05/08/2017 Read More »
“Deck of Cards” Please note the time schedule for Saturday’s Deck of Cards. You will not be able to join a workout “mid-deck” 8:00am Warmup, WOD starts @8:20am 8:30am Warmup, WOD starts @8:50am 9:00am Warmup, WOD starts @9:20am 9:30am Warmup, WOD starts @9:50am 10:00am Warmup, WOD starts @10:20am Basic Intro/Beginner’s Workout
CrossFit Workout – Saturday 05/06/2017 Read More »
Happy Cinco de Mayo. If you are having margaritas or cervezas, please bring enough to share with everyone in your group. Skill Task List WOD, aka Friday Fun Day. We will have a nasty alternative WOD for those of you who need a met con. Lower to an L from inverted hang on the rings
CrossFit Workout – Friday 05/05/2017 Read More »
Strength or Skill: Overhead squat 5-5-5-5-5 Everyone begins with warmup sets, starting with an empty bar. If you choose strength, work up to a 5 rep max as long as form allows. If you choose Skill, work up to a medium weight, focusing on improving depth, form and technique. In either case, do not increase
CrossFit Workout – Thursday 05/04/2017 Read More »
Running, lunging ab fest. Show up and see the numbers.
CrossFit Workout – Wednesday 05/03/2017 Read More »
Deadlift 225/165 and toe to bar EMOM, for 12 minutes. Show up and see the reps.
CrossFit Workout – Tuesday 05/02/2017 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.