WELCOME TO THE
CrossFit Cleveland
WORKOUT OF THE DAY
CrossFit Workout – Thursday 02/23/2017
Strength: Thruster 10-10-10-10, no racks Increase weight each round as long as you maintain full depth and good form. Perform two 10-rep warmup sets with
CrossFit Workout – Wednesday 02/22/2017
Recovery WOD Wednesday Max effort row sprints and horizontal ring rows. Running will be an option, weather depending. Show up and see the numbers.
CrossFit Workout – Tuesday 02/21/2017
Skill or strength: Barbell thruster Workout: Thruster/double under EMOM, for 14 minutes Alternating movements each minute, show up and see the numbers 6:30PM CrossFit LITE,
CrossFit Workout – Monday 02/20/2017
For time…. 800 Meter Row or Run 5 rounds of 5 DB Snatch R & L 35/25 10 Hand release pushup & 1/2 20 KB
CrossFit Workout – Friday 02/17/2017
‘No Clock” Week grinds to an end today. The clock will be back on Saturday bright and early. Task List WOD, aka Friday Fun Day
CrossFit Workout – Thursday 02/16/2017
“No Clock” Week continues Strength: DB bench press 10-10-10-10, use close neutral grip Conditioning/Recovery WOD: 5 rounds, not for time of 5 kick to handstand
CrossFit Workout – Wednesday 02/15/2017
Deadlift 2-2-2-2-2 Increase weight each set as long as form allows. Shoot for 90+% of 1rep max in 4th round. Perform a max effort 125M
CrossFit Workout – Tuesday 02/14/2017
“No Clock” Week continues Skill or Strength: Snatch, either light to medium practice drills or heavy doubles. Details will be on the board. Workout: “Isabel”,
CrossFit Workout – Monday 02/13/2017
“No Clock” Week. We turn the clock off this week to place more focus on proper form and increasing loads and difficulty levels during workouts
CrossFit Workout – Friday 02/10/2017
Friday Surprise, Make-up Day or Open Gym You can choose from a new WOD that will be posted on the board, make up any workout
CrossFit Workout – Thursday 02/09/2017
Rowing Helen++ 5 round for time of 500 meter row 21 kettlebell swing 55/40 12 pullup Jacked version, 6 rounds for time. You must declare
CrossFit Workout – Wednesday 02/08/17
Skill or Strength: Front Squat 5-5-5-5-5 Strength: find your 5 rep max or increase at least 5lbs over your last front squat 5 rep workout
CrossFit Workout – Tuesday 02/07/2017
Strength: Barbell Press 5-5-3-3-1-1-1 to 1 rep max WOD: Cycling hang cleans, push presses and ball slams for about 10 minutes. Show up and see
CrossFit Workout – Monday 02/06/2017
Max Effort Monday – 90 seconds at a time, x 2 CTB pullups Strict pushups Front squats 95/65 Weighted sit-ups Wall ball shot / ?
Stop Eating Crap, even at your Super Bowl Party
Read what Staci has to say on her blog about beating temptations to eat crap at your Super Bowl party this weekend. You’ll find it
CrossFit Workout – Saturday 02/04/2017
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
CrossFit Workout – Friday 02/03/2017
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
CrossFit Workout – Thursday 02/02/2017
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
CrossFit Workout – Wednesday 02/01/2017
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
CrossFit Workout – Tuesday 01/31/17
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
CrossFit Workout – Monday 01/30/2017
1 – 500 Meter row sprint, max effort, for time. Rest 3-5 minutes 2 – 4 rounds, rest 1-2 minutes between rounds 5 – Barbell
OCrossFit Workout – Friday 01/27/2017
CrossFit Football style workout – show up and see the numbers Deadlifts, DB floor presses and burpees ** Reminder, we have Open Gym on Sunday
CrossFit Workout – Thursday 01/26/2017
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
CrossFit Workout – Wednesday 01/25/2017
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 – Tuesday 01/24/2017
Strength or Skill: Split Jerk 5 5 rep practice sets or work up to heavy singles Conditioning: Push press & KB swing EMOM Show up
CrossFit Workout – Monday 01/23/2017
5 rounds for time, all unbroken reps, of 15 wall ball shot 10 DHR pushup 5 1x bodyweight deadlift, full pause top & bottom 15
CrossFit Workout – Saturday 01/21/2017
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
Paleo Beef Jerky at home- Bill & Staci’s Paleo/Zone Kitchen
[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
CrossFit Workout – Friday 01/20/2017
For time 1200 meter row then 3 rounds of 21 thruster 45/35 100 single unders 50 double unders then 800 meter row
CrossFit Workout – Thursday 01/19/2017
4 rounds, not for time KB Turkish Get-up 5R & 5L 30 1-arm KB swing rest as needed between rounds. Increase weight each round, swing
CrossFit Workout – Wednesday 01/18/2017
Strength or Skill: Barbell front rack lunge 5R+5L WOD/Conditioning: A nasty little air squat & burpee combo
CrossFit Workout – Tuesday 01/17/2017
Skill or Strength: Clean & jerk WOD: EMOM for 10 minutes 5 power cleans + 1 jerk 135/95 AfterWOD: 3 programmed stretches, on whiteboard
Bill & Staci’s Paleo/Zone Kitchen – Paleo Mayonnaise
We make a batch of paleo mayonnaise just about every week. It’s a great base for all sorts of sauces and salad dressings, as
CrossFit Workout – Monday 01/16/2017
1 – 500 meter row sprint, max effort, for time 2 – 4 rounds, for time, of 3 chest to bar weighted pull-up 6 chest
Kale Chips – Bill & Staci’s Paleo/Zone Kitchen
[vc_row][vc_column][vc_video link=”https://youtu.be/hSlnUv9NoXk” video_title=”1″][vc_column_text]Watch how easy it is to make home made Kale Chips for a fraction of the cost of the ones you find in
Lobster tails at home – Bill & Staci’s Paleo/Zone Kitchen
[vc_row][vc_column][vc_video link=”https://youtu.be/ScHNPxB66BQ” video_title=”1″][vc_column_text]If you love lobster tails but don’t know how to cook them at home, this is for you. Watch and see how easy
Packing Paleo meals in advance – Bill & Staci’s Paleo/Zone Kitchen
[vc_row][vc_column][vc_video link=”https://youtu.be/gfAIeMd0bXU” video_title=”1″][vc_column_text]Staci and I spend a few hours each week preparing our meals in advance for the week. By always having good food choices
CrossFit Workout – Saturday 01/14/2017
Partner Sandbag WOD 4 rounds each for time of, 5-4-3-2-1 reps of sandbag squat clean 62lb-M/25lb-W sandbag shoulder to shoulder & back sandbag squat thrust
CrossFit Workout – Friday 01/13/2017
Make up, D’over day or Open Gym You can choose to make up or redo any workout form the past week, or use today as
CrossFit Workout – Thursday 01/12/2017
Strength: DB incline bench press 5-5-5-5-5 find 5RM Recovery WOD: 4 rounds for time of 30 hollow rock 300M row 30 hollow roll 30 jumping
CrossFit Workout – Wednesday 01/11/2017
4 rounds, rest as needed 3-2-1 reps of deadlift & box jump Start round 1 at 60% of 1RM, target 80+% of 1RM in 4th
CrossFit Workout – Tuesday 1/10/17
[vc_row][vc_column][vc_column_text] Strength or Skill: Snatch Workout: Hanging Randy, for time 75 hang power snatch 75/55[/vc_column_text][/vc_column][/vc_row]
CrossFit Workout – Tuesday 01/10/2017
Strength or Skill: Snatch WOD: Hanging Randy 75 reps for time of Hang power snatch 75/55 AfterWOD: Side plank, 60 seconds per side
CrossFit Workout – Monday 01/09/2017
1 – 500 meter row sprint, max effort, for meters 2 – 5 rounds for time of 15 KB swing, American 55/40 10 Bent over
CrossFit Workout – Saturday 01/07/2017
Wall walk 1-2-3-4-3-2-1 Renegade row, 5 per arm each round Bkwd DB lunge, 10 per leg each round Ball slam, 15 reps each round AfterWOD:
CrossFit Workout – Friday 01/06/2017
Strength: Push press 5-5-5-5-5 find 5RM WOD/Conditioning: For time Toes 2 bar 10-10-10-10-10-10 Burpee broad jump 10-10-10-10-10-10 Wall ball situp 10-12-14-16-18-20 AfterWOD: 40 reps for
CrossFit Workout – Thursday 01/05/2017
Strength or Skill: 4 rounds, rest as needed 3-2-1 reps of back squat box jump For strength: Target 80+% of 1RM in 4th round For
CrossFit Workout – Wednesday 01/04/2017
Strength or Skill: hang power clean, barbell cycling WOD: russian twist 10-20-30-40-50 row, calories 50-40-30-20-10 AfterWOD: max bar hang, 2 minutes
Paleo Zone Workshop – Bill & Staci’s Paleo/Zone Kitchen
[vc_row][vc_column][vc_video link=”https://youtu.be/AGa5HTXxpZ0″ video_title=”1″][vc_column_text]Staci and I did a Paleo Zone Workshop in late 2012 covering Paleo and the Zone Diet. We talked in layman’s terms about
CrossFit Workout – Tuesday 01/03/2017
Strength or Skill: Front squat WOD: Pyramid Fran 95/65 9-12-15-12-9 reps of pullup thruster AfterWOD: 2 minute row, max effort sprint, for meters
CrossFit Workout – Monday 01/02/2017
2017 is the Year of the Squat 1 – 500 meter row sprint, max effort 2 – AMRAP in 15 minutes plus finish round of
