Outside The Box - Getting Globo

We have discussed all of the cool places to WOD outside of the box, but what happens when you're stuck at an uncool place - The Globo Gym! The following are some great CrossFit workouts that can be done at a globo gym with basic equipment. They are all also globo gym friendly. Meaning, they can be completed without setting off a lunk alarm.

"Murph"
Equipment: pull-up bar

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile Run

"Angie"
Equipment: pull-up bar

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

"Barbara"
Equipment: pull-up bar

5 Rounds (3:00 rest):
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

Dumbell "Fran"
Equipment: two dumbells, pull-up bar

21-15-9:
DB Thrusters 35/20
Pull-ups

Death by ____ (any movement)
Equipment: BBs, DBs, pull-up bar, etc.

Minute 1 = 1 rep
Minute 2 = 2 reps
Minute 3 = 3 reps
Continue until reps cannot be completed in that minute!

"G.I. Jane"
Equipment: pull-up bar

For time:
100 Burpee Pull-ups

Tabata ____ (any movement)
Equipment: BBs, DBs, pull-up bar, etc.

8 Rounds:
20 sec Max Reps
10 sec Rest
Score = lowest rep round

Other Metcons
Equipment: barbells, pull-up bars

3 Rounds:
21 Hang Pwr Cleans 95/65
15 Burpees
9 Push Press 95/65

30-20-10:
Deadlifts 135/95
Pull-ups
Push-ups
Sit-ups

For time:
30 Front Squats 95/65
30 Sumo Deadlift High-Pull 95/65
30 Push-ups
30 Weighted Overhead Lunges 45/25
30 Sit-ups
30 Push Press 95/65

20 Rounds of BB Complex:
3 Deadlifts 95/65
3 Hang Pwr Clean
3 Front Squats
3 Push Press

No excuses, now get out there and make the uncool, cool!

Comments

Sweatiest Angel - May 2017

Congratulations to our Sweatiest Angel for May 2017 - Max Lamb ! The Sweatiest Angel award is given each month to the CSC athlete who displays significant work ethic, a willingness to support others and a true sense of camaraderie inside the gym. Every day Max brings energy, a desire to learn and the passion to motivate and elevate his fellow athletes. As with many of us he has come a long way through work ethic and a desire for self improvement. A short time ago Max wrote a guest blog post discussing his growth through CrossFit and fitness. Read it HERE . Unfortunately Max will be off soon to pursue awesome new opportunities in New York City. Never lose sight of your goals Max, and your passion for improvement. Congratulations Max. We're going to miss having your energy at CSC! Max sled pull during CrossFit Outside The Box at CWRU How long have you been doing CrossFit? Max: Got into CrossFit in Santa Monica, California during Summer 20

CrossFit, The Newbie Mindset

Dear CrossFit beginners, this is what your coach wants you to know... Whether you are a new CrossFit athlete, someone interested in trying our style of fitness or someone on the fence, we want you to understand our mindset when it comes to training you and our expectations for you on day one. We will also address the common concerns we hear from beginners. I have to get into better shape before I start CrossFit. I feel bad saying this but sometimes this statement makes us laugh. Perhaps it is the frequency with which we hear it. CrossFit is a strength and conditioning program built on a few guiding principles (constantly varied, functional movement, at high intensity) and created to improve overall health, wellness and fitness. It is a fitness program. Some other fitness programs include Zumba, boot camps, etc. I don't say this to be condescending but to make the point that you probably wouldn't think about getting into shape to do Zumba. Likely, one would make the as

Sweatiest Angel - June 2017

Congratulations to our Sweatiest Angel for June 2017 - Amanda Stanoszek! The Sweatiest Angel award is given each month to the CSC athlete who displays significant work ethic, a willingness to support others and a true sense of camaraderie inside the gym. Amanda wears many hats - CrossFitter, competitive triathlete, school teacher, high school coach and owner and operator of Bomani Strength. As someone who is driven by helping kids she has been a coach for multiple sports at Shaw High School where she also spends a lot of time working out before and after school with her students. She does this through her charity Bomani Strength. Her passion for helping Cleveland's youth is something we should all take a cue from. Congratulations Amanda! You are a shining light and beacon of energy on our gym community. Amanda @ Pose Cleveland How long have you been doing CrossFit? Amanda: Since 2008 (with A LOT of hiatus’ LOL) What do you do when you're not at CSC?

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