WOD

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27
Jul

**Wednesday – July 28th**

Crossfit Cle – CrossFit

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All regular class times will be open today, but the gym will be closed from 8:30am – 11:00am. We apologize for any inconvenience. See you all in class!

Warm-up

Warm-up (No Measure)

2 rounds:

10 box step up

20 second hollow hold

10 lunge and twist

10 kip

1 minute banded lat stretch R/L

90 second cranky elbows stretch

Metcon

Metcon (Time)

5 rounds for time on a Tabata timer:

20 box over 20/24″

15 toes to bar

10 front squat 135/95#

5 muscle up (Sub 10 strict pullup)

Cooldown

Warm-up (No Measure)

3 minute light erg

1 minute each:

Banded lat stretch R/L

Banded lunge stretch R/L

Pigeon stretch R/L

Forward fold (sit and reach stretch)

26
Jul

**Tuesday – July 27th**

Crossfit Cle – CrossFit

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All regular class times will be open today, but the gym will be closed from 12:00pm – 3:30pm. We apologize for any inconvenience. See you all in class!

Warm-up

Warm-up (No Measure)

3 minute circuit:

10 air squat

8 pushup

6 Samson’s lunge

10 PVC passthrough

5 around the world (each way)

10 I – raise

30 second supinated grip hang

5 snow angel

2 minute olympic wall squat stretch

3 minute back roll out

Weightlifting

Back Squat (7×5)

7 superset rounds on a 3 minute clock:

5 back squat (work from 70-85% of your projected 1RM and stay at your heavy weight for the final 3 sets)

30-45 seconds of handstand work (handstand walk, shoulder taps, handstand holds, box circles…)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 minute AMRAP:

10 double dumbbell deadlift 50/35#

8 double dumbbell hang power clean

6 double dumbbell squat

25
Jul

***Monday – July 26th**

Crossfit Cle – CrossFit

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It’s a good day to practice holding on!

Warm-up

Warm-up (No Measure)

400m jog

10 situp and reach (3 second hold)

10 jumping spiderman with windmill

10 banded goodmoring

10 banded passthrough

1 minute R/L banded lat stretch

1 minute R/L calf stretch

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Weightlifting

Power Clean (10×2)

10 sets on a 90 second clock:

2 power clean OTM:

*Build to a very heavy touch and go double.

22
Jul

**Friday – July 23rd**

Crossfit Cle – CrossFit

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The best time for fitness is right now! Welcome to CLE Jon!

Warm-up

Warm-up (No Measure)

3 rounds:

10 air squat

6 spiderman windmill

5 ring row

5 pushup

15 PVC passthrough

10. 90/90 raise and press

10 barbell power clean and jerk

Weightlifting

10×5 touch and go power clean and jerk OTM (Weight)

This particular barbell cycling component must be done with only touch and go reps. Choose a load that will allow you to complete all 10 rounds without any broken sets.

Metcon

Metcon (Time)

For time:

21-15-9

2x Dumbbell box step up 20/24″

Dumbbell snatch 50/35#

Pushup
Rx+ for heavy dumbbell

21
Jul

**Thursday – July 22nd**

Crossfit Cle – CrossFit

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Identify your weaknesses and work to eliminate them!

Warm-up

Warm-up (No Measure)

High knees down

Butt kicks back

Tip toe

Heel walk

Lateral shuffle x2

Samson’s lunge

Spiderman crawl

5 minutes to address your personal mobility.

Metcon

4x400m run/200m sprint (8 Rounds for time)

MetCon:

4 rounds, each effort for time:

400m run

2 minute rest

200m sprint

1 minute rest
*Run your 400m at a pace that you would be able to sustain for more than a mile. This will be necessary to allow you to continue recovering from the 200m sprints.

Accessory

Metcon (Time)

2×2:30 AMSAP, rest 1 minute between holds:

Hang from pullup bar

Hold bodyweight in kettlebells
*AMSAP stands for As Many Seconds As Possible. Spend minimal time resting and score as your total hold time.

20
Jul

**Wednesday – July 21st**

Crossfit Cle – CrossFit

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No pain, no gain!

Warm-up

Warm-up (No Measure)

2 minutes on an erg

10 k-squat

15 pvc passthrough

7 90/90 raise and press

10 squat and reach

7 snow angel

10 PVC push press

Get out and warm up each movement. Make sure you have your ducks in a row and are ready to record scores between rounds.

Metcon

Fight Gone Differently (5 Rounds for reps)

5 rounds for reps, 1 minute each station:

Air squat

Sumo deadlift high pull 75/55#

Ab-mat situp

Push press

Erg calories

Rest
*Record the reps completed each round during your 1 minute rest. Pace yourself, 25 minutes of working time is a lot!

19
Jul

**Tuesday – July 20th**

Crossfit Cle – CrossFit

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RIP Air Force Senior Airman Bryan R. Bell

Warm-up

Warm-up (No Measure)

400m jog

10 sumo foldover

10 lunge and twist

10 pushup to updog windmill

90 second doorway stretch

1 minute calf stretch R/L

Gymnastics

Dips (12 minutes alternating OTM)

Set of strict or kipping dips (work a manageable number of reps and maintain the same count for all 6 rounds)

30-40 seconds of double under (if you can’t string large sets together, work small controlled sets and limit your misses)

Metcon

Bell (Time)

3 Rounds for time of:

21 Deadlifts, 185#

15 Pull-ups

9 Front Squats, 185#
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here
*Use a weight that is very heavy for you, but allows you to do the front squats in 1-2 sets each round. Use that same weight for the deadlift.

18
Jul

**Monday – July 19th**

Crossfit Cle – CrossFit

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Dip, drive and catch. Speed is your friend!

Warm-up

Warm-up (No Measure)

2 minute erg

5 yoga inchworm

10 pushup to spiderman

10 good morning

10 PVC passthrough

10 PVC push jerk

2 minute keg stretch

1 minute couch stretch R/L

Weightlifting

Clean and Jerk Complex (7×3 push jerk )

Perform as an unbroken complex.
7 rounds on a 3 minute clock:

Power clean and 3 push jerk

10 alternating goblet lunge

*On the push jerk build to a heavy triple and maintain for the final 4 sets, work with a heavy load across all sets on the lunges.

Metcon

Metcon (Time)

7 rounds for time: *10 minute cap

10 muscle snatch 75/55#

10 box over 24/20″
*Rx+ for 30/24″ box

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