WOD

Crossfit Cle – CrossFit

Warm-up

2 rounds:

5 burpees

Jog Down

Backpedal back

Restarter:

Do half of the calories you plan on holding in the MetCon at you planned working pace.

MetCon

12×25/20 calorie erg (12 Rounds for time)

12 rounds each for time, rest 1 minute between efforts:
25/20 calorie erg
*Can be done all on one erg or you may choose to rotate through as many as 4 ergs.
*1-11-23 repeat

Cooldown

2 minute very light erg

1 minute Seated forward fold

30 second Samson’s stretch R/L

30 second Child’s pose

30 second doorway stretch R/L

Crossfit Cle – CrossFit

Warm-up

2 minutes on your erg (bring it out and set it up for the workout)

10 situp and reach (short holds)

5 press to up dog

10 air squats

5 up dog and reach

Review and run 15 medball cleans to practice technique.

MetCon

MetCon (AMRAP – Rounds and Reps)

20 minute AMRAP:

5+5 medball clean 20/14#

20 abmat situp

200m row or equivalent

*Rx+ for GHD situps.

Post Metcon Accessory

4 supersets on a 3 minute clock:

7 good morning

7 bent over barbell row

7 slow pushup

Good Mornings (4×7)

Bent Over Row (4×7)

Push-ups (4×7)

Perform the slowest reps you can in both directions.

Crossfit Cle – CrossFit

Warm-up

3 rounds of 30 seconds stations:

Box step up/ box hop

Spiderman/ Low/ Windmill

PVC passthrough/Around the world/In an active squat

Warmup to a higher box hop and try out some shoot throughs

Gymnastics

12 minutes alternating OTM:

5-10 parallete shoot through (<20 seconds of work)
10 box hop (30-40 seconds of effort)

Shoot Throughs (6x 5-10)

5-10 parallete shoot through (<20 seconds of work)

Box Jumps (6×10)

10 box hop(30-40 seconds of effort). Use a box height that you can move onto safely and quickly while pushing your jumping limits.

MetCon

MetCon (Time)

4 rounds for time:

20 box step over 20/18″ carrying 35/20# dumbbell set

15 burpee dumbbell deadlift

10 double dumbbell squat

Crossfit Cle – CrossFit

Warm-up

Weightlifting

5 superset rounds, on a 3 minute clock:

5 sumo deadlift 60-70% of your 1RM conventional deadlift

5-15 V-up (perform a single, unbroken set each round)

Sumo Deadlift (5×5)

60-70% of your 1RM conventional deadlift

V-up (5×5-15)

perform a single, unbroken set each round.

MetCon

Time to christen the new gym with a sweat filled 15 minute AMRAP!

MetCon (AMRAP – Rounds and Reps)

15 minute AMRAP:

10 single arm shoulder to overhead R/L

15 kettlebell swing 53/35#

20 air squat
It is intended that you will use the same kettlebell you swing for yourshoulder to overheads. If needed, you may use a second kettlebell or a dumbbell.

Crossfit Cle – CrossFit

Moving Day

Thank you so much for showing up and helping us tear down and move 90% of our gym in just a few short hours! We’ve got more work to do and would greatly appreciate your help again tomorrow as we move everything into our new home at 1200 E 49th!

Crossfit Cle – CrossFit

Moving Day

Please come join us from 8am – 12pm and help us pack up and move to our new home!

Crossfit Cle – CrossFit

Warm-up

5 burpee

10 pvc passthrough

10 spiderman windmill

5 burpee

5 around the world each way

10 sumo foldover slides (down one leg, slide across, up the other)

10 pvc passthrough

5 K-squat (3 second holds)

5 minute to do some mobility and then set up and warmup your movments.

MetCon

One last workout in the gym you all call CLE!24 minutes for the date, 2218 our address, 3×5=15 for the years spent here. So many memories of success and suffering within these walls.

The Last Hurrah (AMRAP – Rounds and Reps)

24 minute AMRAP on a 40/20 clock:

22/18 calorie erg

5 deadlift 165/110#

5 front squat

5 wall climb

Crossfit Cle – CrossFit

Warm-up

2 minute erg

5 yoga inchworm + windmill

10 scorpion

10 crossover

10 spiderman

30 seconds slap hugs

10 backward and forward arm circles

5 minutes for mobility

MetCon

5 time shifting rounds (Distance)

5 rounds, for total distance:

Erg for 50 seconds, rest 10 seconds

Erg for 40 seconds, rest 20 seconds

Erg for 30 seconds, rest 30 seconds

Erg for 20 seconds, rest 40 seconds

Erg for 10 seconds, rest 50 seconds
*1-19-23 repeat.