[vc_row][vc_column][vc_column_text]Deadlift 5×5 and Pushup Strength Routine Add 5-10lbs from your most recent DL 5×5, or we will help you determine a starting weight for the

[vc_row][vc_column][vc_column_text]For time… Power clean 15-12-9-6 Burpee pullup 12-9-6-3[/vc_column_text][/vc_column][/vc_row]

Back Squat 5×5, 5-10lbs heavier than your last 5×5. Followed by a short conditioning WOD.

Rowing Helen ++ Tomorrow will be like a Wednesday and Wednesday will be like a Tuesday this week. Stay tuned for details.

Partner 5K Row

[vc_row][vc_column][vc_column_text]Friday Surprise, show up and see what’s on the Whiteboard. If you missed Thursday’s Sumo Deadlift 5×5, you can do it today.[/vc_column_text][/vc_column][/vc_row]

Sumo deadlift 5×5, heavy Plus a short conditioning finisher. Never miss deadlift day ????

A mid-week grinder consisting of KB swings, reverse-grip hanging knee raises and heavy DB push presses. Show up and see the numbers.

[vc_row][vc_column][vc_column_text]Fast and Furious, Tuesday style.  Hang power snatches(12), pull-ups(9) and ??(6). Show up and see the details.  Starting off with 15 minutes of snatch drills

[vc_row][vc_column][vc_column_text]10 calorie row 5 barbell hang high pull 45/35 10 barbell press 45/35 15 barbell back squat 45/35 4 rounds, rest exactly 1 minute, then

Back squat 5×5, heavy DB bench press 5-5-5-5-5-max Reminder that our Member Appreciation and Holiday Party is this Saturday, January 13 at Bay Lanes in

Dual 12 minute WODs today Alternating Emom of Hang power cleans and strict pushups Show up and see the second. Thursday, Back squat 5×5, heavy

[vc_row][vc_column][vc_column_text]A note from Bill Russell: In case you did not hear, I resigned from my position at CrossFit Cleveland on Friday December 31, 2017.  My

Rowing, KB swings, DB cleans and handstand pushups, for about 20 minutes. Squat Therapy in the warmup.

Results:

Friday Surprise. Show up and see the movements

2-4-6-8-10-12-14-16……as high as you can in 18 minutes of…. Box overs 24/20 DB floor press 30/20 or heavier Air squat Row – calories ( reset

[vc_row][vc_column][vc_column_text]It’s not too late to join in on our January 2018 Personal Reset / Challenge. We have a private Facebook Group and a score card

[vc_row][vc_column][vc_column_text]Today kicks off our January 2018 Personal Reset / Challenge. We have a private Facebook Group and a score card on Google Docs for everyone

Final Class of 2017. We’re closed on Monday for the holiday and back at it starting at 5:00am Tuesday morning. Happy New Year!

Friday Surprise

[vc_row][vc_column][vc_column_text]Skill/Strength:  Spend 15 minutes working on hang power cleans and push presses. Starting with an empty bar, perform cycles of 5 hang cleans and 1

[vc_row][vc_column][vc_column_text]You can choose to do Tuesday’s nasty “Chipper into Annie” or today’s front squat workout. Front squat: 30 seconds max reps, 90 seconds rest, for

[vc_row][vc_column][vc_column_text]Normal hours all day expect no 9:30am Boot Camp. Post Holiday Grinder:  Chipper into Annie 1000 meter row 90 plank jack 80 KB swing 70

Friday Surprise. Show up and see what’s on the board.

[ovc_row][vc_column][vc_column_text]Recovery WOD, for time 1250 meter row 100 double under or (see below) 50 calorie row or 75 mountain jacks 100 double under or (see

Fast and furious, 30 GTO 135/95 & ? Show up and what’s on the board. Holiday Hours Update. We are closed Christmas Day and New

[vc_row][vc_column][vc_column_text]Fractured Cindy, Mary or Sadistic Cindy 4 minutes max rounds+reps followed by 2 minutes of rest, x 5 rounds, of CINDY 5 pullup 10 pushup

Fight Gone Bad.

Friday Surprise, or you can do Thursday’s Deadlift workout if you missed it.

FYI for you newer folks. There’s no such thing as a snow day at CrossFit Cleveland. If it’s nasty out, you may want to stay

“Pick’em” You’ll build your workout choosing movements from a menu on the Whiteboard. Show up and see the choices and the rep scheme.

5 rounds for time of 15 OH squat & 1/2 – empty bar 12 floor press – empty bar 9 box jump 24/20 36 double

Results:

Workout – Chipper Pyramid 40 Cals on C2 rower 60 Wall ball situps 20/14 80 single arm KB swings (40R/40L) alternating 100 double unders or

Back squats. Heavy. Get here!

Recovery Wednesday, show up and see the movements.

Skill/Strength: Overhead or front squats 5-5-5-5-5 Grace or Isabel, full squat version, for time. Baseline/benchmark. ?

CrossFit Main Site WOD from 11/24/17 50-40-30-20-10 reps of KB Swing 55/40 Situp

AMRAP in 12 minutes of 15 Mountain Jacks 12 Sumo deadlift 95/65 9 Hang clean 6 Power clean 3 Strict press Followed by 30 minutes

Benchmark/baseline test: 100 ball slams for time 20lb-M 15lb-W Warmup: CF Cleveland AB Routine 15 reps each x 4 rounds Mobility: Inchworms & Couch Stretch

Baseline testing continues today with strict pushups, double-unders and 1x bodyweight back squats. Plus pullup strength work.

Baseline Testing Week. Record #s in WODhopper. Rowing, wall ball situps & rope climbs. Show up and see the times WOD: 21-15-9 reps for time

[vc_row][vc_column][vc_column_text]Benchmark/Baseline Testing Week. Record #s in WODhopper. Pullup – max reps in 2 minutes Air squat – max reps in 3 minutes Single under –

Limited hours today. Please expect a bigger than normal crowd and have some fun with it. Just two workout groups for Deck of Cards. Warmups

16 minute EMOM of deadlifts, handstand pushups and single unders. Show up and see the numbers and the pairings. Followed by a nasty little conditioning

Unstable Fran 21-15-9 reps of DB thruster 35/25 Ring pullup Kipping or strict pullups, your choice. Scale weight as needed, perform horizontal ring rows instead

Tabata Intervals. Show up and see the movements. Sneak Peek for the Week: Tuesday: Unstable Fran (DBs & Rings) Wednesday: Heavy deadlifts and handstand pushups

1,000 rep Friday. Show up and see the menu of movements to choose from. Plus 20+ minutes of mobility work.

[vc_row][vc_column][vc_column_text]Strength:  Pullup negatives, 5×5 WOD: Climb a ladder for 18 minutes.  Show up and see the movements and numbers.[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]45 – power clean 135/95 15 – push press 135/95 Fast and Furious. Show ups and see the mix.[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text] 4 rounds for time of   10 Goblet lunge – forward (10 right & 10 left) 5 burpees 10 Goblet lunge – backward (10

[vc_row][vc_column][vc_column_text]Warmup: Muscle Activation, on the Whiteboard Skill: Deadlift, practice form & technique, starting @ approx. 25% of your 1RM Strength: Deadlift 3-3-3-3-3 + 3×1 You

[vc_row][vc_column][vc_column_text]Strength: Spend 15 minutes working up to a heavy power clean & push press, starting with an empty bar set of 5 reps. Conditioning 21-15-9

[vc_row][vc_column][vc_column_text]AMRAP in 15 minutes, plus finish your round, of 15 – sumo deadlift 135/95 15 – 4-count flutter kick 15 – DB floor press 30/20

Light Weight Week concludes today with two empty bar exercises and toes to bar. Show up and see the 4th movement and the numbers. With

[vc_row][vc_column][vc_column_text]Light Weight Week continues Empty bar overhead squat & 1/2s and a choice of running and rowing, for about 15 minutes.  Show up and see

[vc_row][vc_column][vc_column_text]Light Weight Week continues We’ll be taking it a little easy this week to have a little bit of a deload, practice solid form and

[vc_row][vc_column][vc_column_text]Light Weight Week We’ll be taking it a little easy this week to have a little bit of a deload, practice solid form and technique,

Fight For Life Thanks to everyone for supporting this event benefitting Team Stillman.

Skill: False grip hang, rows and pullups on rings & muscle-up transition work WOD: Rowing, ring dips, WB situps and KB swings. Show up and

Fast and furious barbell wod, 7-7-7×7, show up and see the movements.

Amrap in 21 minutes of DB push press DB pushup, strict to abmat Single unders Warmup: Mountain Jacks & Squat Therapy Show up and see

Results

[vc_row][vc_column][vc_column_text]Warmup: Squat Therapy including tempo squats and Klokov stretches Strength Workout: Squat Cleans, work up to approximately 90% of 1RM and perform 5 singles with

Turkish Get-ups 3-3-3-3-3 R&L Plus a conditioning wod to follow.