WOD

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17
Oct

**Monday – October 18th**

Crossfit Cle – CrossFit

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Welcome to the community Ali!

Warm-up

Warm-up (No Measure)

400m jog

10 light double dumbbell strict press

5 around the world R/L

5 dumbbell windmill R/L

10 spiderman windmill

15 PVC passthrough

5 yoga inchworm

10 double dumbbell split jerk

1 minute of single under

2 sets with a barbell, mobility between sets:

3 dip and hold

3 push press

3 split jerk drop

3 split jerk

3 minute thoracic spine and lat smash

Weightlifting

Split Jerk (10×3)

10 minutes OTM:

3 split jerk (from the floor or from a rack)

*Work from 50-75% of your 1RM.

Metcon

Metcon (Time)

For time: *15 minute cap

21-15-9-15-21

Box hop 24/20″

Push press 95/65#

x3 double under
Rx+ for 115/80# push press.

16
Oct

**Sunday – October 17th**

Crossfit Cle – CrossFit

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Time to cycle some hang power cleans!

Weightlifting

Overhead Squat (10×2)

10 minute OTM:

Snatch balance + 2 OH squat (60% of 1RM snatch)

Metcon

Metcon (Time)

5 rounds for time: *20 minute cap

200m run

20 abmat sit-up

20 wall ball shot 20/14# to 10/9’

20 hang power clean 95/65#

15
Oct

**Saturday – October 16th**

Crossfit Cle – CrossFit

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It’s always better with you’ve got some friends to enjoy it with!

Partner MetCon

Metcon (Time)

Partner MetCon:

3 rounds for time:

4x200m run relay (plank while your partner runs)

40 kettlebell swing 53/35#

30 goblet squat

20 handstand pushup

14
Oct

**Friday – October 15th**

Crossfit Cle – CrossFit

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A Fine day to bend some barbells!

Warm-up

Warm-up (No Measure)

2 round:

10 box step up (normal/high)

5 quick yoga inchworm

10 air squat (wide stance)

5 sumo foldover

2 minute couch stretch R/L

2 minute foam roll whole back

Set up to start your back squats around 30% of your 1RM

Weightlifting

Back Squat (5 sets in 20 minutes:)

10 backsquat

*Warmup on sets 1 and 2. Work 70-75% for your final 3 sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

5 power clean and jerk 135/95#

20 box step up 53/35# kettlebell to 20/18″

50 double under (1 minute of work)

13
Oct

**Thursday – October 14th**

Crossfit Cle – CrossFit

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5 rounds of fun!

Warm-up

Warm-up (No Measure)

3 rounds:

5 situp and reach

7 pushup

11 air squat

Spend 6 minutes rolling/stretching

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

Cooldown

Warm-up (No Measure)

Stretching:

1 minute forward fold

1 minute butterfly

1 minute Samson’s stretch R/L

1 minute updog

1 minute banded lat stretch R/L

1 minute doorway stretch

12
Oct

**Wednesday – October 13th**

Crossfit Cle – CrossFit

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Move with a purpose and smash those deadlifts!

Warm-up

Warm-up (No Measure)

200m run

10 box hop (short)

10 up dog to down dog

10 box hop (normal)

10 PVC passthrough

10 box jump over (normal)

10 good morning

10 Around the world each way

Warmup shoulders for dips or muscle ups and build up your box jump overs to choose a height.

Metcon

Metcon (Time)

4 rounds for time:

400m run

15 deadlift bodyweight

8 bar muscle up ( 16 dip scale)

15 GHD situp

8 box jump over (highest or longest box you are safe able to jump over)

Accessory

Metcon (5 Rounds for weight)

Not for time:

10-8-6-4-2

Goblet lunge

Double dumbbell strict press

Piked bear crawl or handstand walk back to the kettlebells
*Each smaller round use heavier loads.

11
Oct

**Tuesday – October 12th**

Crossfit Cle – CrossFit

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Position is power!

Warm-up

Warm-up (No Measure)

1 minute erg opener

10 Cossack’s squat

10 lunge and twist

10 squat and reach

20 PVC passthrough

10 PVC thruster

1 minute cranky elbows

2 minute thoracic spine roll

1 minute olympic wall squat

10 barbell thruster

Weightlifting

Thruster (6×5)

6 sets on a 3 minute clock:

5 thruster (you may use a rack or pull from the ground)

*Build to a 5RM

Metcon

Metcon (Time)

For time:

21-18-15-12-9-6-3

Wallball shot 20/14# to 10/9′

Pullup
*Rx+ for 30/20# wallball shots and chest to bar pullup.

10
Oct

**Monday – October 11th**

Crossfit Cle – CrossFit

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Some of the best exercises are done laying on the ground!

Warm-up

Warm-up (No Measure)

1 minute row

5 yoga inchworm

10 banded good morning

10 straight leg dead bug

5 I-T-Y raise

10 spiderman windmill

10 scap pullup

1 minute banded lat stretch R/L

1 minute elevated pigeon R/L

Weightlifting

Deadlift (7×3)

7 superset rounds on a 3 minute clock:

3 deadlift 70-85%

30 second flutter kick

Metcon

Metcon (7 Rounds for time)

7 rounds, each for time on a 3 minute clock:

10/8 calorie row

10 lateral burpee over the rower

10 toes to bar
*Rounds must be completed in less than 90 seconds. Scale reps as needed.

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