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.

21-15-12-9 reps Power clean 115/85 Pullup Thanks to all our sponsors for our Fight For Life Fundraiser on 10/28. Deadline to order a t-shirt or

[vc_row][vc_column][vc_column_text]AMRAP in 16 minutes plus of DB Renegade rows 30/20 DB Floor press 30/20 DB Front squat 30/20 300M runs Show up and see the

Results:

Friday the 13th WOD Show up and see the movements.

[vc_row][vc_column][vc_column_text]Skill:  Overhead squat 3-3-3-3-3 light/medium weight Strength/Skill:  Barbell backward lunges R&L 3-3-3-3-3 Working up to a heavy set of 3 or staying medium/light to practice

Skill work: GHD hip & back extensions and pullup strength building movements Workout: Jumping rope, situps and ? For about 20 minutes Show up and

5 Rounds for time of 21 OH squat 15 Barbell cycling hang cleans 9 Burpees

15 minutes of KBs, ball slams, pushups and pull-ups. Show up and see the numbers.

Terrible 10’s Partner WOD

AMRAP in 20 of 150m row 60 Backward S/U alt 30 D/U 20 KB swing 10 Hollow to Superman

Recovery WOD Friday AMRAP of Rowing, KB swings, abs & jumping rope. Show up and see the numbers.

EMOM of Sumo deadlifts at 70% handstand pushups. Scaling/progressions will be available for hspu. Show up and see the details.

CrossFit Classes: 5:00am, 6:00am, 7:00am, 4:30pm, 5:30pm, 6:30pm CrossFit LITE Class: 6:30am CrossFit KIDS Class 5:30pm CardioFIT Class: 7:30pm Wednesday’s WOD “Deck of Cards” the

CrossFit Classes: 5:00am, 6:00am, 7:00am, 4:30pm, 5:30pm, 6:30pm Boot Camp Class: 9:30am CrossFit LITE Class: 6:30pm

[vc_row][vc_column][vc_column_text]In case you missed the announcements all last week, we have a new class schedule effective TODAY,  Monday October 2, 2017. We are updating our

Triple 7’s

[vc_row][vc_column][vc_column_text]In case you missed the announcements, we have a new class schedule effective Monday October 2, 2017. We are updating our workout schedule to offer CrossFit

[vc_row][vc_column][vc_column_text]Strength:  Seated 1-arm DB press 5-5-5-5 R&L Workout: AMRAP, finish the round you are in at 15:00. Record total number of rounds completed and time.

Back Squat 3-3-3-3-3 to 3 rep max mixed with some balance work With a nasty conditioning WOD finisher to follow.

Skill: Snatch deadlift bar path, light weight [vc_row][vc_column][vc_column_text]Power snatches, ball slams & sprints. Fast and Furious. *Schedule Update beginning Monday October 2, 2017 We will

[vc_row][vc_column][vc_column_text]Max Rep Monday, 3 minutes each, 1 minute rest, x 5 movements.  Show up and see what’s on the Whiteboard. *Schedule Update beginning Monday October

Results

Results

Deadlifts, heavy. Plus a down and dirty conditioning piece immediately following.

4 rounds for time of 350m row or 300m run 21 weighted situp 21 ball slam 21 box overs w/ball Mix in 21 burpees any

Strength: DB floor press 10-10-10-10 WOD: Front squats & ?, for 10 minutes

[vc_row][vc_column][vc_column_text]Swinging Annie 50-40-Run 400M-30-20-10 reps of KB swing 55/36 Double under Situp Options for Double unders Jacked: All double unders unbroken Rx’d: All double unders,

Doors open at 8:00am. Show up and see what’s in store for the morning. #saturdaysuckfest 

Skill: KB cleans Conditioning: Rowing DB power cleans Jump over rower Short runs Show up and see the numbers

[vc_row][vc_column][vc_column_text]Hang clean and jerk, skill or strength Skill: 5-5-5-5-5 Build to a medium heavy weight and practice form and technique Strength: 5-5-3-3-1-1-1 Build to heavy

5 rounds for time of 12 power clean 135/95 12 KB swing – American 55/36 300M run, 400M last round You have 18 minutes to

Cleaning every day this week.   “Elizabeth”  21-15-9 reps, for time, of Clean 135/95 Ring dip *Full squat depth required for each clean rep. We

911 Tribute WOD 6 rounds for time of 9 – Bodybuilders 11 – Barbell cycling hang clean 95/65 With 2001 Meters of running mixed in.

Choice of Make up Thursday’s Rowing/jump rope workout w/heavy KB presses Make up Wednesday’s Deadlift workout using 70% of your 1RM All three workouts of

Strength: Heavy KB presses Recovery/Conditioning WOD Show up and see what’s on the board. 

Deadlifts @ 70% plus a dicey little finisher couplet. 

8-10 minutes of hard work with plenty of rest mixed in. Be there. 

Happy Labor Day Only two workout groups today, be here at 9:00am or 9:30am to start your warmup.  Doors close at 10:30am for the remainder