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WOD

7
Dec

Sunday – December 8th

U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.

He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.

He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.

“Wade”:
For time, wearing a 20-lb. vest or body armor:
Run 1,200 meters
Then, 4 rounds of:
12 strict pullup
9 strict dip
6 strict handstand push-up
Then, run 1,200 meters

6
Dec

Saturday – December 7th

9am – WOD
10am – Open Gym/ CLE Barbell club
11am – Bring Your Buddy!

Time for some more single sided loading!

Partner WOD:
150 dumbbell snatch 50/35#
150 single arm dumbbell thruster (spit arms evenly)
150 calorie concept 2
*Partition however you would like.

5
Dec

Friday – December 6th

Getting on top of things is a time honored way of building and testing physical capacity. So let’s solemnly do 100 box step ups.

WOD:
For time: *20 minute cap
100 box step up 30-35% of 1RM front squat
*To start the workout and each time you drop your bar complete:
200’ farmers carry

Post WOD:
20×15 seconds flutter kicking, 15 second rest
*Hold the plate on locked arms over your shoulders while you flutter kick.

4
Dec

Thursday – December 5th

Challenge your current comfort level and you’ll find new places to grow!

Strength:
5×7 deadlift 50-60% (pause 2 seconds at the bottom of the knee cap each rep, drop from the top)

WOD:
For time:
21-15-9
Hang muscle clean 115/80#
Push press
Back squat

Cooldown:
3 minutes of like row or bike. 5-10 minute smashing and stretching.

3
Dec

Wednesday – December 4th

Putting in more work on that overhead position!

Strength:
7×3 front squat 70%+ 1 RM

WOD:
For time: *10 minute cap
1k row
30 handstand pushup
500m row
15 strict handstand pushup

Cooldown:
30 pvc pass through
Stretch chest, lats and shoulders.

2
Dec

Tuesday – December 3rd

Get up early and get after it!

WOD:
7 minute AMRAP:
15 kettlebell swing 53/35#
30 double under (30 seconds of work)
2 rope climb

-1 minute rest

5 minute AMRAP:
20 wall ball shot 20/14 to 10/9
10 pullup

-1 minute rest

3 minute AMRAP:
Burpee to a 6” touch

-1 minute rest

2 minute AMRAP:
Calorie row, ski or bike
*Wear a vest if you dare!

Cooldown:
5 minutes of slow row, ski or bike.

1
Dec

Monday – December 2nd

Getting serious and moving barbells!

Strength:
7 superset rounds on a 3 minute clock:
3 deadlift 70+% of 1RM
30 second handstand hold

WOD:
10 minute AMRAP:
15 toes to bar
15 overhead squat 95/65#
*Scale up to bar muscle up if you are capable… should be less than a minute of work each round.

Cooldown:
30 stiff leg situp and toe touch