CrossFit CLE | CrossFit Workouts & Training in Cleveland, OH

Monday

2010-03-21T23:49:52Z

Strength
Perform 3 Clean & Jerks at 85% of 1RM every minute on the minute for a total of ten minutes.

WOD
AMRAP in 15 minutes of:
Run 200 meters
20 Wall balls
10 Ring dips

Sunday

2010-03-21T03:14:44Z

Open Gym - make up a missed WOD.
Going forward every Sunday will be open time to make up a missed WOD from earlier in the week.

Saturday

2010-03-20T03:00:15Z

Strength

Back squat 1-1-1-1-1-1-1

WOD
5 rounds for time:
Run 400 meters
50 squats

CLE member Lloyd competes at the CrossFit Games Sectionals

Photo by Hyperfit.

Friday

2010-03-19T00:16:21Z

WOD

"Kalsu's girlfriend"
150 pull-ups for time.
At the beginning of every minute, you must complete 3 thrusters (135 / 85) before you can proceed to your pull-ups. (Yes, just like Kalsu.) The goal is to reach 150 pull-ups in the least amount of time possible.

CLE Member Eric competes at CrossFit Games sectionals.

Photo by Hyperfit

Thursday

2010-03-18T00:01:33Z

Skill
Power snatch technique

WOD
21-15-9 reps of:
Burpee broad jumps
Power snatch (95 / 65)

Our next Olympic Lifting Seminar with Coach Dan Bell will be Saturday, ~~March 27~~ April 3 from 10:00am to 2:00pm. The cost is $50 for members (auto-discount at checkout) or $75 for non-members. Register

Coach Dan Bell reviews Jerk positioning: Click to Play

Wednesday

2010-03-17T03:00:21Z

Strength
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Endurance WOD
10 rounds:
40 yard sprint

Rest is 30 seconds between rounds

Studies revealed Oklahoma to be the fifth-most obese state in 2008, so Congressman John Sullivan is using CrossFit to lead the fight for fitness. He’ll be competing in the upcoming South Central Sectionals in hopes of inspiring others to become fitter and healthier. Full Article

Image from the CrossFit Journal article.

Tuesday

2010-03-16T03:03:54Z

WOD
For time:
Row 250 meters
4 rounds of:
10 Sumo-deadlift high-pulls (95/65)
10 Hang power cleans (95/65)
10 Back squats (95/65)
Row 250 meters

CLE Member Scott competes in the sandbag sprint at the CrossFit Games Sectional in Columbus. Photo by HyperFit.

Monday

2010-03-15T01:26:05Z

Strength

Deadlift 2-2-2-2-2-2-2-2

WOD
AMRAP in 3 minutes of:
5 Box jumps (24/18)
10 Kettlebell swings (55/35)

Repeat four times, 30 seconds of rest between rounds.

CrossFit: The Sport of Fitness

Video by CrossFit HQ

Sunday

2010-03-13T23:10:45Z

Skill
Double-unders

WOD
AMRAP in 15 minutes:
20 Double-unders
15 Wall balls
10 Ring dips
5 Pull-ups

Saturday

2010-03-13T02:10:46Z

WOD
5 rounds for time
Row 500 meters
12 Power cleans (135 / 105)
15 Thrusters (95 / 65)

Friday

2010-03-12T02:59:35Z

WOD
25 squats
25 push-ups
25 pull-ups
25 sit-ups
50 squats
50 push-ups
50 pull-ups
50 sit-ups
75 squats
75 push-ups
75 pull-ups
75 sit-ups

Thursday

2010-03-11T03:12:35Z

Strength
Front Squat 1-1-1-1-1-1-1

Endurance WOD
4 rounds, each timed separately
20 yard sprint
40 yard sprint
60 yard sprint

1 minute rest between rounds

Wednesday

2010-03-10T02:06:47Z

WOD
5 minutes of rowing for calories
4 minutes of box jumps (24 / 18)
3 minutes of hang squat snatch (75 / 45)
2 minutes of wall balls
1 minute handstand push-ups

Score is total reps.

Tuesday

2010-03-09T02:42:32Z

WOD
15-12-9 of
Power Clean and Jerk (155/105)
Chest to bar pull-ups
Box Jumps (24/18)
Then finish with 400m farmers walk (55/35)

Eric and Travis compete at the CrossFit Games Sectional Qualifiers

Monday

2010-03-08T20:06:16Z

WOD
21 deadlift 225/185
Run 800m
15 deadlift 225/185
Run 800m
9 deadlift 225/185
Run 800m

Congratuations to Travis Page who qualified for CrossFit Games 2010 regionals on March 7, 2010. Mark your calendars!!