Ground Hog Day continues…… You can do Thursday’s Deadlift WOD or Wednesday’s Rowing Pyramid WOD or Friday’s Nasty All/Abs Recovery WOD Show up and see the details. **We are doing Deck of Cards on Saturday. There will be only four Deck Starts that morning. Please arrive in time to do your warmup (10-15 minutes) and […]
CrossFit Workout – Friday 02/03/2017 Read More »
Choice for Groundhog’s Day. You can redo/makeup Wednesday’s Rowing Pyramid WOD or do today’s deadlift WOD: Strength: Deadlift 5-5-5-5-5 rest 2 minutes after each set of DLs Prior to sets 1 through 4, perform Max rep double unders in 90 seconds and then immediately start your set of 5 deadlifts. Increase weight each set as
CrossFit Workout – Thursday 02/02/2017 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 »
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 Workout – Monday 01/30/2017 Read More »
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.
OCrossFit Workout – Friday 01/27/2017 Read More »
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
CrossFit Workout – Thursday 01/26/2017 Read More »
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
CrossFit Workout – Wednesday 01/25/2017 Read More »
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
CrossFit Workout – Tuesday 01/24/2017 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.