WELCOME TO THE
CrossFit Cleveland
WORKOUT OF THE DAY
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
