WOD

Refer A Friend

Invite A Friend To Check Us Out!
4
Dec

CrossFit – Mon, Dec 5

Crossfit Cle – CrossFit


These folks put out some effort and crushed their final event! Great work ladies and gents!

Warm-up

Weightlifting

7 supersets on a 3 minute clock:

5 push press (build for first 5 sets and maintain for the final 2)

3 pullup negatives

Push Press (7×5)

Build up in the first 5 sets. Hold a significant weight (over 80%) for the final 2 sets

Pull-ups (7×3 negatives)

Perform 3 pullup negatives. Work a slower, more controlled descent to increase the difficulty. You may jump, kip or do a strict pullup to get to the top of each rep as you strength dictates.

MetCon

Increasing reps makes for a much more difficult final round. Go unbroken if you dare!

MetCon (Time)

For time:

10-20-30

Wallball shot 20/14# to 10/9′

V-up

*Rx+ for doing all sets of both movements unbroken.

3
Dec

CrossFit – Sun, Dec 4

Crossfit Cle – CrossFit


8am-10am open gym available today.

The Reindeer Games day 2

Today we have a dozen members competing on two teams: CLEaning and Blitzed Athletes at the Reindeer Games at Crossfit Saol in Twinsburg! They have events at 9:00am, 10:10am and 12:00pm, we would love to have you all go to cheer them on!

However, we will be holding open gym hours from 8:00am to 10:00am. If you are set on getting a workout in, then come on down and get your sweat on!

2
Dec

CrossFit – Sat, Dec 3

Crossfit Cle – CrossFit


9am-11am open gym available today.

The Reindeer Games

Today we have a handful of members and a couple coaches competing on team: Grandma Got Run Over by a Dumbbell! at the Reindeer Games at Crossfit Saol in Twinsburg! They have events at 9:00 am and 10:30am and we would love to have you all go to cheer them on!

However, we will be holding open gym hours from 9:00am to 11:00am. If you are set on getting a workout in, then come on down and get your sweat on!

1
Dec

CrossFit – Fri, Dec 2

Crossfit Cle – CrossFit


Who’s ready to tear up some big sets of toes to bar?

Warm-up

3 rounds of “Cindy”:

5 pullup/ring row

10 pushup

15 air squat

5 yoga inchworm (long downdog)

10 Cossack’s squats

20 lateral hops

15 pvc passthrough

10 scap pullup

10 press in squat

30 second lat stretch R/L

5 crossover snow angels

5 hang power snatch

5 overhead squat

5 hang snatch

10 around the world

MetCon

MetCon (2 Rounds for reps)

30 minute alternating OTM:

7 overhead squat (build up the first 5 rounds and hold weight for the final 5)

Max double under (45 seconds)

Large unbroken set of 7-15 toes to bar
Score the number of double unders as a total for round 1. Score you smallest set of toes to bar you complete.

30
Nov

CrossFit – Thu, Dec 1

Crossfit Cle – CrossFit


Winter is coming! Time to get your erg on!

Warm-up

2 rounds:

5 burpees

Jog Down

Backpedal back

10 K-squat

15 pvc passthrough

10 press in snatch

1 minute each:

Staff stretch R/L

Lunge and passthrough

Spiderman and reach

Situp and reach

Windmill (30 sec R/L)

5 minutes for personal mobility

Restarter:

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

MetCon

12 short, hard efforts. Start off with a pace you can repeat. Ideally your times will shrink rather than grow with your last round coming in as your fastest!

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

12 rounds each for time, rest 1 minute between efforts:

25 calorie erg

*Can be done all on one erg or you may choose to rotate through as many as 4 ergs.

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

30 second hanging lat stretch R/L

29
Nov

CrossFit – Wed, Nov 30

Crossfit Cle – CrossFit


Open hips, shrug shoulders and pull yourself under!
 

Warm-up

2 rounds, 30 second stations:

Air squat

Inchworm

PVC passthrough

Elephant trunk

3 each with a PVC pipe:

Down and finish

High pull

Front squat

Tall clean (toes and shrug, then pull under your bar)

Low hang clean

Push jerk

Split jerk

1 minute banded crossover R/L

1 minute banded hip opener R/L

1 minute cranky elbows

Weightlifting

Build to a heavy weight that you can maintain for the final 5 rounds. It’s an opportunity to work on technique and timing with relatively large loads!

Clean and Jerk (10x 1 on the minute)

10 minutes OTM:

1 clean and jerk

*Start around 50%, build to over 80% and stay over 80% for the final 5 rounds.

MetCon

A 20 minute AMRAP can grind you into a pulp! Pace it early when those rounds feel easy and you’ll save some gas in the tank for the finish.

MetCon (AMRAP – Rounds and Reps)

20 minute AMRAP:

6 deadlift 275/205#

12 pullup

18 pistol

*Rx+ for chest to bar pullup and/or 315/235 deadlift.

28
Nov

CrossFit – Tue, Nov 29

Crossfit Cle – CrossFit


It’s ok to give that bar a couple dirty looks!

Warm-up

2 minute erg

10 Samson’s stretch

10 Cossack’s squat

15 PVC passthrough

10 Spiderman to pigeon

10 straight leg dead bug

5 press to updog and reach both sides

10 around the world in an active squat

5 behind the neck push press focused on the dip and drive

5 behind the neck push press focused on the catch (receiving dip)

1 minute banded lat stretch R/L

2 minute keg stretch

Weightlifting

5 superset on a 4 minute clock:

5 behind the neck push press

10-20 GHD situp

10-20 hip extension

Behind the neck push press (5×5)

Practice your catch and absorb the bar with the legs as it lands on the shoulders. Reset each rep on the back.

GHD Sit-ups (5X10-20)

Keep a consistent set volume that you perform in a single smooth set.

Hip Extension (5×10-20)

Prone on a GHD. Neutral spine, working hip ROM.
Keep a consistent set volume that you perform in a single smooth set. Today, let things flow a little faster and so faster reps rather than keeping things more strict.

MetCon

Nothing like standing around suffering in the front rack! Keep you abs engaged and make sure you breathe or this will be way worse! Quick, easy squats, smooth burpees and then the holds!

MetCon (AMRAP – Rounds and Reps)

12 minute AMRAP:

5 front squat 115/80#

10 lateral burpee over barbell

30 second standing front rack hold (add 30 seconds each round)

*Rx+ for heavier barbell.
Score 10 seconds of hold as 1 rep if you finish the workout in the middle of a hold.

27
Nov

CrossFit – Mon, Nov 28

Crossfit Cle – CrossFit


It goes up and we go down!

Warm-up

2 rounds:

5 pushup

10 air squat

Jog down

Back pedal back

1 minute each:

Lunge and twist

Spiderman

5 OHS into 5 passthrough in a squat

Good morning

10 around the world

5 each:

Down and finish

High pull

High hang muscle snatch

Power snatch balance

Snatch balance

Power snatch

Hang snatch

5 minutes on foam roller or working other personal mobility to prepare for overhead and core strain.

Weightlifting

This piece is an opportunity to work technique and a bit of cardio. Accuracy and speed on the power snatch and snatch.

Snatch complex: Every 30 seconds for 10 minutes: (Weight)

Every 30 seconds for 10 minutes:

Power snatch

Hang snatch

*Build in load between 40 and 60% or your 1RM.

MetCon

Use your hips to do big sets of swings. Keep your shoulders relaxed You will need them for the Barbell or handstand pushups if you dare!

MetCon (Time)

For time: *12 minute cap

25- 20-15-10-5

Russian kettlebell swing 70/53#

Must be broken into sets of 5 and ONLY sets of 5! Push press 50% of bodyweight

*Rx+ for sets of handstand pushups rather than push presses. Still should be all 5s. Scale wisely.
Use your hips to do big sets of swings. Keep your shoulders relaxed You will need them for the Barbell or handstand pushups if you dare!

1 2 3 269