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WOD

17
Oct

Friday – October 18th

It feels so good to pull that final rep!

Mobility:
TBD based on 20.2

Intervals:
2x500m ski
2x500m row
2x1k bike
*Rest 2 minutes after each effort,

Cooldown:
Spend some time static stretching/doing mobility for tomorrow!

16
Oct

Thursday – October 17th

We’d like to welcome another awesome person to our community: Aaron is another med student at Case and he’s here to learn and grow!

Clean Work:
Spend 20 minutes working small sets or singles to dial in and correct technique, keep weights reasonably light and improve your lifting!

Spend 10 minutes working to a heavy power clean or clean single or double for the day!

Post WOD:
10 rounds:
10 seconds of flutter kicks
10 seconds of v-ups
10 seconds of rest

16
Oct

T-shirt Design Contest

While the Open tests your fitness, we want to test your design skills! We want you all to show us what you want to see on our next round of T-shirts. You have until November 10th to submit your designs. The winner will get a free month of CrossFit at CLE!

Ps. Please contribute, we don’t want to get stuck using Phil’s preschool level design!

15
Oct

Wednesday – October 16th

Hope your pulling is getting stronger!

WOD:
For time: *30 minute cap
50 chest to bar pullup
40 overhead walking lunge step 45/35# plate
30 power snatch 115/80#
20 handstand pushup
10 muscle up (20 ring dip)
20 handstand pushup
30 power snatch
40 overhead walking lunge step
50 chest to bar pullup

Cooldown:
Walk it off!

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