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Post Tagged with: "cleveland"

05-06-2013 Monday Workout

Warmup 500m Row 25 Squats x 3 Rds Skill/Strength 5×10 Good Mornings Stretch/Foam Rolling Between Sets Workout 15 Deadlift (135/95) 15 push-ups x 10 Rds For Time After Party 800m… Continue reading

May 5, 2013 / W.O.D.
05-03-13 Friday WOD

It’s Day 3 of the Whole Food Challenge – Stay Strong and Pre Plan! This is what the challenge is all about. I know you can do it!! Warm UP… Continue reading

May 2, 2013 / W.O.D.
04.23.13 WOD Tuesday

We are taking this week to repeat workouts from previous months…Tuesday WOD is originally from Jan 29th. You can check your score at SocialWOD to see what your goals should… Continue reading

April 22, 2013 / W.O.D.
04-17-2013 Wednesday Workout

Warmup “Dynamic Warmup” Frankenstein Walk High Knees Butt Kickers Over the Fence Under the Fence Duck Walk x 2 Rds Skill/Strength 5×5 Deadlift Workout 10 Walking Lunges (R+L=1) 20 Pullups… Continue reading

April 15, 2013 / W.O.D.
04-16-2013 Tuesday Workout

Warmup 5 Pullups 10 Pushups 15 Squats 20 Situps x 5 Rds/Until Coach Calls It Skill/Strength 3 Sets of 5 Power Cleans 55%, 65%, 75% of 1RM Workout 200m Run… Continue reading

April 15, 2013 / W.O.D.
04-14-13 Monday WOD

Warm Up Amundson Skill The Kettle Bell Swing WOD 15 min AMRAP 5 Dips or 3 MU 12 KB Swings (55/35) 17 Box Jumps (24/20) After Party Wall Walks 2… Continue reading

April 14, 2013 / W.O.D.
04-10-2013 Wednesday WOD

Warm Up 5 minutes jump rope roll out on bar Skill Split Jerk 3 x 5 WOD NANCY 5 rounds for time of: 400 meter run Overhead squat, 15 reps… Continue reading

April 9, 2013 / W.O.D.
04-09-13 Tuesday WOD

Warm up 500M ROW CF x 2 Skill / Strength OHS WOD Find Your 5RM Press then 3RM Push Press then 1RM Push Jerk no clock After Party 500m ROW… Continue reading

April 8, 2013 / W.O.D.
04-08-13 Monday WOD

Warm Up Amundson Warm up – trust me, it’s fun! Skill/Strength Review of The Jerk The Split Jerk Footwork Timing w PVC Timing w light weight WOD 250M ROW 15… Continue reading

April 7, 2013 / W.O.D.
04-03-2012 Wednesday Workout

Warmup WEAR A HOODIE BECAUSE WE’RE RUNNING OUTSIDE Skill/Strength WOD Prep! Get everyting ready for the workout. Workout “Filthy Fifty” 50 Box jump (24/20″) 50 Jumping pull-ups 50 Kettlebell swings,… Continue reading

April 2, 2013 / W.O.D.