Welcome back everyone.

I had the pleasure of stopping by Rogue Fitness this weekend for a wonderful workout.

I modified the workout slightly secondary to our inability to run in the cold Northeast ohio weather today.

Workout of the Day

500m/1000m row
40 Jumping Squat
30 KB Swings
20 Renegade Row(each arm)
10 Window Wiper
5 Wall Climbs
150 Single Jumps

Results

Ron--11:10
Tomas--13:02
Dave--12:31
Terry--12:32
Jason--11:50
Chris--11:4 ... Read more »

Friday, April 10th, 2009

We normally do team workouts on Friday, but I put that on hold this week for a wonderful WOD from our friends up at Crossfit Cleveland.

There was a wide variety of skill levels at Crossfit Legacy this morning, but that made for some fun competition and allowed for one of the beauty's of Crossfit to be seen.

Scaling---the ability to match the workout intensity and complexity to the ability of each individual person.

Workout of the Day

2 min Jump rope
20 SDLHP

***5 rounds for t ... Read more »

Thursday, April 9th, 2009

It was a great day of training at Crossfit Legacy today as we said goodbye to Eric and Kelly for the week. They will be traveling to Florida next week and they will getting a few workouts in a Crossfit Firebase Orlando. To get them ready for another gym, I borrowed a WOD from that gym so they could at least get warmed-up for them.

Workout of the Day

35 Air Squat
20 Push-up and Ring dip OR 10 HSPU
10 Pull-ups

***4 rounds***

Results

Terry--13:52
Jason--14:20
Tomas--14:35
... Read more »