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WOD

11
Oct

Monday – October 12th

Pick it up and put it overhead!

MetCon:
20 minute AMRAP:
1 power clean and jerk 50%of your 1RM
2 GHD situp
2 PC + J
4 GHD
3
6…
*Two scores on this workout:
How far did you get doing only unbroken sets.
Total reps in 20 minutes (you must do math).

10
Oct

Sunday – October 11th

Another new face from our OnRamp, welcome to CLE Dariel!

WOD:
5 rounds on 5 minute clock:
30/24 cal ski
20 dumbbell overhead lunge step (50/35#)(10 right arm, 10 left)
60 double under
*You must be completing your rounds in 4 minutes or less earning yourself at least a 60 second rest. If you aren’t able to complete your round in time, then scale by removing calories from the beginning of the round.

8
Oct

Friday – October 9th

Happy to have you at CrossFit CLE Pete!

MetCon:
Standard Tabatas with 1:10 seconds rest between them:
Strict pullup
Abmat situp
Goblet squat
Single arm kettlebell strict press (Alternate arms each round)
Calorie ski or bike
*Use a kettlebell that allows for you to complete 7-13 reps in each of the sets of strict press.
**These Tabatas are each scored by the lowest score you achieve in a 20 second working window at each movement.

Post Tabatas:
Spend 10 minutes working any type of handstand work.
*Do lots of small sets that don’t completely fatigue you. Practice applicable drills to increase your coordination upside down.

5
Oct

Tuesday – October 6th

Welcome to CLE Alyssa!

Strength:
5 superset rounds on a 3 minute clock:
5 strict press >70%
5 wide grip strict pullup

Metcon:
For time:
100 kettlebell swing
*2 wall ball shots ascending OTM

4
Oct

Monday – October 5th

Pick your poison and earn some results!

Strength:
5 superset rounds on a 3 minute clock:
3 back squat (>80%)
7-15 GHD situp (complete as an unbroken set)

WOD:
For time:
50-30-10
Calorie ski or bike (ladies do 40-24-8)
Double under
Pushup