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WOD

11
Feb

Sunday – February 12th

CLE Barbell Club Seminar getting started on an afternoon of learning.

10am – WOD
11am – WOD

WOD:
8 rounds of 1 minute working at each station:
Handstand push-up
Box hop (taller than you’re used to; challenging but safe)
AbMat sit-up
Rope climb

*Use the first 30 seconds of each of the first four minutes to determine the number of reps you will do for each of the four movements. This should be a number that is challenging but that you will be able to sustain for eight rounds. You should not work for more than 45 seconds within any given minute. Your score will be the lowest number of reps for each movement.

10
Feb

Saturday – February 11th

Clusters. Need I say more?

9am – WOD
10am – Open Gym/Barbell Club
11am – Guest WOD
12pm to 4pm – CLE Barbell Club Seminar

Partner WOD:
50-40-30-20-10
Kettlebell lunge #53/35 (goblet style)
Kettlebell sumo deadlift high pull
Sandbag power clean #60/40
*One works while one rests, split work as desired.

9
Feb

Friday – February 10th

We all know ducks are good at swimming. On Thursday morning Jed proved that a duck can row like a boss!

Skill/Strength:
10 minutes working split jerk technique
Then 10 minutes to find a 1RM split jerk

WOD:
3 rounds for time: *18 minute cap
75 double under (90 seconds of work)
15 chest to bar pullup
10 cluster #115/75
5 muscle up (scale=15 dip)

8
Feb

Thursday – February 9th

Wow! Pete grew a lot while he was away in China!

WOD:
In Tabata format (20 seconds working, 10 seconds resting)
Complete the following for time:
1k/750m row
100 burpee
1k/750m row
50 toes to bar
1k /750m row
*750m is the rowing distance for females.

7
Feb

Wednesday – February 8th

Some of the 6:30am at CrossFit CLE exercising their rights to life, liberty and the pursuit of happiness, which of course includes GHD situps and thrusters!

WOD:
For time: *20 minute cap
20-18-16-14-12-10-8-6-4-2
Box hop 24/20″
Hang power clean #95/65
Hand release pushup

Post WOD at 25 minutes on the clock:
7 minutes to establish 3RM overhead squat
*Work from the floor.

6
Feb

Tuesday – February 7th

Severn smashing his first “Isabel” at 135 lbs!

Strength:
In 15 minutes complete:
7×3 back squat >80%

WOD:
12 minute AMRAP:
7 strict pullup
14 thruster #75/55
21 GHD situp

Remember to keep working on those double unders!