For time:
21-18-15-12-9-6-3 reps of:
Sumo-deadlift high-pull (75/55)
Push jerk (75/55)

WOD - your choice

"Cindy"
AMRAP in 20 min:
5 pull-ups
10 push-ups
15 squats

OR

"Mary"
AMRAP in 20 min:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Our next Olympic lifting seminar with USAW Advanced Level Coach Dan Bell is on Saturday, September 18 from 10:00-2:00. If you need to learn the clean & jerk, and the snatch to participate in all CrossFit WODs then this is for you. Register now.

WOD
150 Kettlebell swings for time
-- perform 7 box jumps at the start of every minute, then proceed to kettlebell swings

WOD
Option A:
6 rounds for time:
400 meter run
25 Burpees with 1 ft. bar touch overhead

Option B:
6 rounds for time:
400 meter run
15 Burpees

*There is a 35-minute time cap on either option. Please be wise in choosing which one you will complete!

FIGHT! - Saturday, Sept 25 is the nation-wide WOD "Fight Gone Bad", held at CrossFit gyms across the country. Guests are welcome to attend -- come see how you stack up! And all members are encouraged to attend to get their score, an excellent benchmark between 100 and 500 that you can use to compare your progress. This WOD (originally developed for MMA fighter BJ Penn to simulate the metabolic demands of a fight) is a favorite to many CrossFit'rs.

This event is also a fundraiser for three charities: Livestrong (benefiting cancer research), Wounded Warrior Project (benefiting the families of those wounded in battle), and the CrossFit Foundation (similar to Wounded Warrior). To participate in the fund raising register here -- but the fundraising is optional and we'd like you to come either way.

WOD
"What was I thinking?!"
For time:
50m bear crawl
40 Wall ball
30 Toes-to-bar
20 GHD sit-ups
One round of the Bear Complex (135/85) *
20 GHD sit-ups
30 Toes-to-bar
40 Wall ball
50m bear crawl

*One round of the Bear Complex is  the following cycle, 7 times:
Power clean
Front squat
Push press
Back squat
Push press

Rest day / make up a missed WOD

WOD TBA at gym

This is a special good-bye WOD for Carl Lewis, who is moving to Toledo for a new job. Good luck and we'll miss you, Carl!

"Carl Los"
5 rounds for time:
20 Deadlift (135/85)
15 Burpees
10 Hang power clean (135/85)
5 Push Jerk (135/85)

WOD
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

(sub 6 pull-ups and 6 dips for 2 muscle-ups)

Strength
Snatch 3-3-3-3-3

WOD
3 x 400 meter run
Rest 2 minutes between efforts

CrossFit has long encouraged a diet of "lean meats and veggies, nuts and seeds, some fruit, little starch, and no sugar". Doctors know this. And so we tip our hat to Cosgrove of the Cleveland Clinic for actually pushing through a ban on sugar sweetened food and beverages. "First he bans smoking on Clinic property. Then he stops hiring smokers. Then he gives trans fat the boot." Now sugar!

"We're vigilant about what goes in our car. We only put gas in the tank. Anything else could kill the engine. But we'll put anything inside of us. We have more respect for the cars we drive than the bodies we inhabit. We'll eat just about anything that tastes good regardless of the impact on our lives. It's time we stopped." Right on Regina Brett!

At CrossFit CLE we're proud to have several Clinic docs and staff as members!

WOD
For time:
50 Pull-ups
then 3 rounds of
25 Box jumps (24/18)
25 Push press (95/65)
then finish with
50 Pull-ups

Strength
Deadlift 1-1-1-1-1-1-1

WOD
AMRAP in 12 minutes of:
10 medicine ball clean
15 wall ball
200 meter run with ball

Rest day / make up a missed WOD

CrossFit Youngstown is hosting a Youngstown Fitness Competition on October 16 from 8am to 6pm. For more information or to register, visit their page. Even if you aren't going for the top spot, the events are great to participate in. Generally the more members we have there the more fun it is, even if its only to watch and support our competitors.

WOD TBA at gym