WOD

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23
May

Wednesday – May 23rd

Julie letting the bar come to her. Work smarter, not harder.

WOD:
For time: *30 minute cap
20-18-16-14-12-10-8-6-4-2
Box over 24×30″/20×30″
Handstand pushup
Deadlift #75, 105, 135, 165, 195, 225, 255, 285, 315, 345/55, 75, 95, 115, 135, 155, 175, 195, 215, 235
*Change the weights on the bar after the handstand pushups each round.

22
May

Tuesday – May 22nd

Lex slamming through her shoulder to overheads on a beautiful Monday afternoon!

Strength:
5×3 front squat (3 second pause at bottom)
*Start at 70% and ascend.

WOD:
4 rounds for time:
200m run
15 wall ball shot #20/14 to 10/9′
10 chest to bar pullup
5 bar muscle up (scale = 10 knees to elbows)

21
May

Monday – May 22nd

Awesome to have a bunch of you come down and show your support for “The Hammy”! I am happy to announce that between the members who participated and members who donated we met our goal of 25 people participating in this event to help raise funds and commemorate a brave son’s sacrifice.

WOD:
For time:
21-15-9
Power clean #115/75
Shoulder to overhead
Toes to bar

Post WOD at 20 minutes on the clock:
3 minute AMRAP:
Hand release pushup

20
May

Sunday – May 21st

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

10am – WOD
11am – WOD

WOD:
“Jerry”
For time:
1 mile run
2k row
1 mile run

Post WOD:
5 rounds of led pulling fun, ample rest between rounds:
75 feet forward
75 feet backward

Weight should be heavy, but you should be able to keep your sled moving.

19
May

That’s a lot of rowers! -Photo Credit goes to Jason Welch

There will be no CrossFit classes Saturday May 20th. You can still join us at the Kent State Field House for “The Hammy”. There is day of registration for any latecomers who still would like to participate in this fundraiser workout!

If you can, we hope to see you there helping the North East Ohio CrossFit community support a great cause and remember a son’s sacrifice for his country.

18
May

Friday – May 19th

Curls are for girls? Guess so!

Strength/Skill:
7×5 kettlebell snatch (each arm), start at manageable weight where technique can be the main focus, and build up.
*Perform these set as they would be performed by an actual kettlebell competitor, 5 reps on one hand, a half rotation switch and 5 reps on the other hand.

WOD:
5 rounds for time:
15 kettlebell sumo deadlift high pull #70/53
100′ burpee broad jump
100′ walking lunge

17
May

Thursday – May 18th

Daniel’s first “Fran” he completed as prescribed in 8:38! Great work on some awesome PRs guys and gals!

Gymnastics Strength:
10 minutes alternating OTM:
2-10 strict pullup
20-30 second hollow hold (scaled = plank, focused on a good hollow position)

WOD:
10 rounds for time:
7 handstand pushup
7 back squat #135/95
30 double under

16
May

Wednesday – May 17th

Injury is an excuse, not a reason to avoid the gym. There is plenty of fitness to be had or at minimum maintained when you are injured. Great work Sam!

WOD:
“Fight Gone Bad”
3 rounds for reps:
Wallball shot #20/14 to 10/9′
Sumo deadlift high pull #75/55
Box jump 20″
Push press #75/55
Calorie row
*Score is the added total of the 3 rounds. 20″ box is prescribed for everyone.
**Last completed 1-25-17.