WOD

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1
Jun

CrossFit – Fri, Jun 2

Crossfit Cle – CrossFit

Warm-up

High knees down

Butt kicks back

Lateral shuffle both ways

Lunge and twist

Stiff leg bear crawl

15 PVC passthrough

10 Cossack’s squat

5 good morning

10 passthrough or around the world

3 down and finish

3 high pull

5 hang power clean

5 front squat

10 split jerk

3 reps of the whole complex (hang power clean, front squat, split jerk)

1 minute of cranky elbows

30 second hang from pullup bar

Weightlifting

10 rounds on a 90 second clock:

Clean and jerk complex:

Hang power clean

Front squat

Split jerk

*Start at 50% of your clean and jerk max and ascend to a heavy finish.

Clean and Jerk Complex (Hang power clean
Front squat
Split jerk)

Perform as an unbroken complex.
Start at 50% of your clean and jerk max and ascend to a heavy finish.

MetCon

It’s twice the death by! Put your bars close together and stay alive as long as you can.

Wrong! Don’t Score Here! (2 Rounds for weight)

Perform 1 rep of both movements on minute one. Minute 2 do 2 reps each. Minute 3 do 3 each… until you fail to complete the total # of reps in the given minute. Score is # of minutes completed + # of reps in the round that you didn’t complete.

1 deadlift 50% of DL 1RM
1 pullup
*Rx+ for chest to bar pullups.

Deadlift and Pullup Death (AMRAP – Rounds and Reps)

Perform 1 rep of both movements on minute one. Minute 2 do 2 reps each. Minute 3 do 3 each… until you fail to complete the total # of reps in the given minute. Score is # of minutes completed + # of reps in the round that you didn’t complete.

1 deadlift 50% of DL 1RM
1 pullup
*Rx+ for chest to bar pullups.

31
May

CrossFit – Thu, Jun 1

Crossfit Cle – CrossFit


Putting a hurting on the suffering this time!

Warm-up

400m run or 2 minute erg

5 yoga inchworm

10 Spiderman to pigeon (3 second holds)

10 banded crossover / open R/L

10 downdog calf pumps R/L (3 second holds)

15 band passthrough

5 minutes for personal mobility

MetCon

Metcon (4 Rounds for time)

4 rounds each for time, 3 minutes of rest between rounds:

500m row or equivalent

10 burpee 6″ touch

400m run or equivalent

*Very fast rounds will be around 4 minutes, pace to recover during just 3 minutes of rest.

30
May

CrossFit – Wed, May 31

Crossfit Cle – CrossFit


We want to shout out belated birthday wishes and a huge thank you to Andrew Ratcliff who has started work on our mural! We can’t wait to see that barge hit the water!

Warm-up

5 pushup

10 alternating lunge

Jog down back pedal back

5 pushup

10 alt lunge stretch

10 Cossack’s squat

5 pike pushup

15 pvc passthrough

10 situp and reach

5 updog and reach both sides

5 around the worlds each way in an active squat

2 wall climb and hold

10 scap pullup

Big arm circles

5 Y raise

10 kip

Slap hug

5 snow angel

1 minute couch stretch R/L

1 minute banded lat stretch R/L or other overhead mobility

MetCon

30 minute alternating OTM:

10-15 box over (40 seconds max)

Single unbroken set of toes to bar (plan for keeps!)

15-30 seconds upside down (hold, walk, pushups, wall climb…)

Box Over (10 Rounds for reps)

Move your body from one side of a box to the other. A jump with a 2 foot landing on the box is required.
*24/20″ prescribed.

Toes-To-Bar (10x unbroken set)

Your score is your lowest round of unbroken reps, plan for keeps!

Handstand drill (10x 15-30 seconds)

Pick any handstand drill and work on getting better in small doses.
Pick 1-2 drills and build your confidence upside down

29
May

CrossFit – Tue, May 30

Crossfit Cle – CrossFit


Time to bend those barbells!

Warm-up

2 minute erg

2 rounds:

5 sumo foldover

10 Spiderman / pigeon

15 pvc passthrough

5 reps each:

Down and finish

High pull

Hang muscle clean

Low hang power clean

1 minute of cranky elbows

Weightlifting

20 minutes OTM:

1 power clean (building to a 1RM

*Work the first 10 rounds in the 50-65% range, then ascend to a very heavy finish (1RM).

Power Clean (20 minutes OTM:
1 power clean (building to a 1RM)

Work the first 10 rounds in the 50-65% range, then ascend to a very heavy finish (1RM).

MetCon

Metcon (Time)

3 rounds for time:

30-20-30 Kettlebell swing (Rx is awarded for doing the swing unbroken. Choose weight that you think you can do!)

40 m walking lunge

10 lateral burpee over kettlebell
The number of swings is variable, the lunge and the burpees remain the same each round.

28
May

CrossFit – Mon, May 29

Crossfit Cle – CrossFit


Today we honor those who have given their lives in the service of their fellow humans.
Their selfless acts have allowed us the freedom to have our awesome community here at CrossFit CLE! Please do your best to show up 20-30 minutes before your heat to get warm and ready. We will be starting heats on the hour.

Warm-up

400 m run

6 alternating spiderman with rotation

6 alternating elephant trunks

6 alternating scorpions

10 PVC pass throughs

10 good mornings

PVC Lat stretch 1 min each side

1 min each direction leg swings (right/left, front/back)

3 rounds:

5 snap to hollow

5 push ups

10 air squats

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

1/2 Murph (Time)

For Time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with the runs.

27
May

CrossFit – Sun, May 28

Crossfit Cle – CrossFit


MetCon

Randy (Time)

For Time:

75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Accessory #1 (No Measure)

9 min Light AMRAP:

30 sec erg light

30 sec erg moderate

15 meter reverse quadruped crawl

15 banded short range curls

Accessory #2 (4 Rounds for weight)

4 sets Every 3:00

8 Bulgarian Split Squat with rear foot elevated on bench. (Rest 20 seconds between legs.)

10-12 Double DB Hammer Curl

*2 second negative for all movements

Post WOD Accessory

26
May

CrossFit – Sat, May 27

Crossfit Cle – CrossFit


Teamwork makes the dream work!
 

Partner MetCon (Time)

For time:

400m sled drag and sandbag carry

100 kettlebell thruster 53/35# single

200 situp

300 double under

200 Russian kettlebell swing 53/35#

100 pushup

400m sled drag and sandbag carry

*One partner drags and the other carries the bag. Switch as desired. The rest of the movements are completed 1 working while 1 rests.

Partner MetCon

25
May

CrossFit – Fri, May 26

Crossfit Cle – CrossFit


simple and severe
legs smoldering lungs aflame
again and again

Warm-up

3 minutes of “Cindy”:

5 pullup

10 pushup

15 air squat

10 PVC passthrough

5 K-squat

5 push press

5 around the world R/L

5 push jerk

10passthrough in an active squat

Split jerk Prep:

5 footwork drops

5 tall split jerk

5 split jerk

Weightlifting

20 minutes to establish a 1 RM split jerk

Split Jerk (20 minutes to 1 rep max)

MetCon

Step Up Beat Down (AMRAP – Reps)

14 minutes alternating OTM:

50 seconds of box step ups 20/18″

50 seconds of flutter kicks

*Use loads 45/35# ish. Rucksack, kettlebell, dumbbell, sandbag.
*8-23-22 repeat.