WOD

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26
Jan

**Wednesday – January 27th**

Crossfit Cle – CrossFit

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Happy to bring another new face to our community! Welcome Corrine!

Warm-up

Warm-up (No Measure)

High knees (down)

Butt kickers (back)

10 high/low spiderman

10 glute bridge

10 dead bug

10 unloaded windmill

10 PVC passthrough

10 overhead squat

2 minutes each side of elevated pigeon

4 minutes for self directed mobility

Metcon

1: Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

40 double under

30 box step up 53/35# kettlebell

20 kettlebell swing

10 GHD situp
Rx+ for 70/53# kettlebell

2: Metcon (AMRAP – Reps)

At 20 minutes on the clock:

5 minute AMRAP:

Burpee toes to bar
*Pullup bar should be 6 inches from your standing reach.

25
Jan

**Tuesday – December 16th**

Crossfit Cle – CrossFit

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Enjoy those rests!

Warm-up

Warm-up (No Measure)

2 rounds:

1 minute on an erg

5 sumo foldover

10 close footed air squat (use a rig upright to work greater ROM if needed)

15 pvc passthrough

10 Y raise (crossover bands)

10 scap pullup

10 I raise

10 kip to kipping pullup

2 minutes of calf stretching or ankle mobility for pistols

Metcon

Metcon (7 Rounds for time)

7 rounds on a 4 minute clock:

20/16 calorie erg

15 pushup

10 pullup

10 – 20 pistol (roughly 30-40 seconds of work)
*Rounds must be completed before 3 minutes. Scale reps and movements accordingly.

Cooldown

Metcon (No Measure)

3 light minutes on the erg

1 minute sit and reach stretch (EL)

1 minute pigeon (EL)

1 minute doorway stretch

1 minute banded lat stretch (EA)

24
Jan

**Monday – January 25th**

Crossfit Cle – CrossFit

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Let’s test that technique!

Warm-up

Warm-up (No Measure)

3 rounds:

6 burpee (big overhead reach and clap)

6 lunge and twist/Samson’s/passthrough

6 good morning

2 minutes of cranky elbows

With a PVC pipe:

5 down and finish

5 high pull

5 footwork drop (front rack)

5 tall clean

5 high hang clean

With a barbell:

5 high hang clean

5 hang clean

5 low hang clean

5 clean

Weightlifting

Clean (30 minutes to establish a 1RM)

work light and add mobility for the first 15 minutes to warm up. Fewer lifts, more weight and more rests in the latter half.

Metcon

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP:

10 lateral burpee over barbell

5 deadlift with your 1RM clean weight

23
Jan

**Sunday – January 24th**

Crossfit Cle – CrossFit

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Find new challenges to find what you can do and what you need to keep working towards!

Metcon

Metcon (2 Rounds for reps)

12 minute AMRAP:

50 foot sled drag (50% body weight)

10 weighted push up 45/25# (pulling plate off of your sled)

10 plate ground to overhead

Rest 4 minutes

12 minute AMRAP:

1, 2, 3, 4,….

Snatch 135/95#

3x toes to bar

22
Jan

**Saturday – January 23rd**

Crossfit Cle – CrossFit

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Come on in and join us for some fitness this weekend!

Partner WOD

Metcon (AMRAP – Reps)

Partner MetCon:

25 minute AMRAP:

50 strict pullup

100 box step up 24/20″ carrying kettlebell

50 synchro pushup

100 sumo deadlift high pull

50 synchro goblet squat

Calories on ergs
*Work is split as desired unless noted as synchro. For synchro movements: do your best to literally do the reps in synchronization. You will have to adjust your pacing to fit your capabilities to your partners. Communication helps.

21
Jan

**Friday – January 22nd**

Crossfit Cle – CrossFit

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Warm-up

Warm-up (No Measure)

Warmup:

3 minute AMRAP:

6 pushup

6 row

6 alternating lunge

10 PVC passthrough

10 banded goodmorning

10 banded over and back strict press

10 banded crossover (5 EL then switch)

Burgener style warmup with a barbell:

5 down and finish

5 high pull

5 high hang muscle clean

5 power position footwork drop

5 high hang power clean

Weightlifting

Accessory Supersets (5 superset rounds on a 3 minute clock:)

Perform movements back to back. Use extra time to stretch mobilize or practice simple movement patterning.
10 bent over row

5 good morning

5 GHD situp (1 second pause at 180 degrees both on the down and on the up)

*Start with 30% of your 1RM clean and ascend as you find fit.

Metcon

Metcon (Time)

5 rounds for time: *10 minute cap

10 hang power clean

8 alternating lunge (front rack)

6 push jerk
*Use 40-50% of your 1RM clean and jerk. Should be light enough for unbroken movements and quick rounds.

20
Jan

**Thursday – December 21st**

Crossfit Cle – CrossFit

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Push and pull. Simple bodyweight movement. Anything but easy.

Warm-up

Warm-up (No Measure)

Bike, row or ski 2 minutes

High knees (down)

Butt kickers (back)

Spiderman crawl

Bear crawl straight leg

Knee huggers into Samson’s stretch

10 large arm circles (forward and back)

10 alternating heal to toe lunge

10 situp and reach alternating left and right

10 scap pullup

5 super slow ring row

30 second supinated grip hang

6 minutes to work mobility for ankles hips and shoulder as needed.

Gymnastics

Alternating OTM: (6rnd: Hanging complex/pistol)

Deliberate reps focussed on consistent and repeatable movement.
12 minutes alternating OTM:

Complex:

1-3 strict toes to bar

2-5 strict pullup

10-20 pistol (no more than 40 seconds of work)

*Work on consistency for both movements. Reps shouldn’t be forced or strained. If you need to scale the strict pullups, reverse the complex:

2 pullup negative

3 strict knee raise

Continue to hang after your second negative and complete the knee raises.

Metcon

Metcon (3 Rounds for reps)

3 back to back Tabatas:

Kettlebell swing 53/35#

Kettlebell overhead squat alternating arms per 20 sec (scale as needed to be able to do 7+ reps)

Box hop 24/20″
*Clock doesn’t stop. your rest between Tabatas is 10 seconds. Lowest score counts. Attempt to be consistent and plan for the fatigue of 8 sets so you can maintain your score.

19
Jan

**Wednesday – January 20th**

Crossfit Cle – CrossFit

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That’s a whole lot of erging right there!

Warm-up

Warm-up (No Measure)

2 rounds:

6/5 calorie erg

10 box step up reg/high

5 sumo foldover

10 pushup/pike pushup

10 PVC passthrough

10 crossover

10 side bend

10 squat and hip raise

4 minutes personalized mobility

Intervals

Metcon (10 Rounds for time)

10×250/500m sprint, rest 2 minutes between efforts
*Use the time between efforts to catch your breathe and do some light stretching.

Metcon (10 Rounds for time)

10×250/500m sprint, rest 2 minutes between efforts
*Use the time between efforts to catch your breathe and do some light stretching.

Cooldown

Warm-up (No Measure)

Rest 1 minute after the final 250/500m then:

500m/1k at a pace twice as slow as your 250s: 1:45 becomes 3:30.

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