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WOD

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!

5
Feb

Monday – February 6th

WOD:
“Isabel”
For time:
30 snatch #135/95
*For this workout snatch refers to a category of movement. Power snatches are acceptable and advised.

Post WOD at 15 minutes on the clock
5 rounds for time:
10 deadlift #225/155
20 wall ball shot #20/14 to 10/9′

4
Feb

Sunday – February 5th

“Daddy, is that really how bears crawl?”

10am – WOD
11am – WOD

Pre WOD:
5 rounds on a 2 minute clock:
8 GHD weighted

WOD:
5 Rounds for time:
3 hang clean #155/110
6 lateral burpee
20 double under
100′ bear crawl

Post WOD:
4 rounds on a 2 minute clock:
20 seconds max effort Air Dyne
10 kettlebell swing #62/44

3
Feb

Saturday – February 4th

After a couple weeks with us Adam is rocking a solid overhead position!

9am – WOD
10am – Open Gym/CLE Barbell Club
11am – Guest WOD

Partner WOD:
2 rounds for reps, resting 1 minute between exercises:
3 minute push press #75/55
3 minute box step up holding 2x #15/10 plates to a 24/18″ box
3 minute ab mat situp
3 minute plate ground to overhead #45/35
*1 works while 1 rests. Split work as desired.