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WOD

10
Aug

Friday – August 11th

Sumo deadlift high pulls are deceiving! Way to power through them Dennis!

Strength:
7 superset rounds on a 2 minute clock:
3 heavy bench press
7 split jerk drops (barbell only)

WOD:
10 minute AMRAP:
100′ single arm kettlebell carry #53/35 (split 50′ per arm)
20 box hop 24/20″
100 bear crawl
5 bar muscle up (10 knees to elbow)

9
Aug

Thursday – August 10th

Who’s up for some GHD situps? Best way to combat soreness is to maintain movement.

Strength:
6 superset rounds on 2:30 clock:
3 front squat (>70% of 1 RM)
5-10 ring dip (strict and weighted if possible, negatives if need be)

WOD:
For time:
30-20-10
Overhead squat #75, 95, 115/ 55, 65, 75
Sumo deadlift high pull
*Increase the weight on the bar as the rep count decreases.

8
Aug

Wednesday – August 9th

Some of our newest joinees Allison, Kayla and Cecilia getting reps in on the barbell!

WOD:
For time, on Tabata clock:
100 wall ball shot #20/14 to 10/9
75 GHD situp
50 bar facing burpee
25 power clean #135/95

Post WOD:
4 superset rounds:
15 good morning
Max set of behind the neck strict press

7
Aug

Tuesday – August 8th

Today was Austin’s last WOD at CrossFit CLE, good luck buddy! Keep hammering!

Strength:
7 sets of 90 second clock:
Snatch + 4 overhead walking lunge steps
*Start at 60 % of 1RM snatch and ascend to max for the complex.

WOD:
5 rounds for time: *15 minute cap
15 push press #95/65
50 double under
15 toes to bar

6
Aug

Monday – August 7th

Another action packed weekend at the CrossFit Games! Check out www.games.crossfit.com to watch the archived footage of the action!

WOD:
For time:
800m run
20 clean #135/95
20 handstand pushup
20 box jump over (push yourself to the most difficult height and distance that you safely can)
1k row
20 box jump over
20 handstand pushup
20 clean
800m run

Sunday – July 6th

Everyone should check out the CrossFit Games! Some downright impressive feats of athleticism, and they can be watch on the CrossFit Games Facebook Page!

10am – WOD
11am – WOD

Strength:
EMOTM x 10 Minutes Perform the following complex:
1 Deadlift
1 Hang Clean
1 Front Squat
1 Jerk
**Start moderately heavy and ascend

WOD:
5 Rounds for Time:
20 Pull ups
30 KB Swings 53/35
40 Double Unders

4
Aug

Saturday – August 5th


Sylvan suffering through his final burpee box overs in a set of 50!

9am – WOD
10am – Open Gym/CLE Barbell Club
11am – Bring a Friend!

Partner WOD:
15 minute AMRAP:
40 kettlebell sumo deadlift high pull #53/35
50 abmat situp and toss #20/14

– Rest 3 minutes

5 minute AMRAP:
Burpee onto a #45 plate: