WOD

Refer A Friend

Invite A Friend To Check Us Out!
4
Apr

**Monday – April 5th**

Crossfit Cle – CrossFit

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Simple, not easy!

Warm-up

Warm-up (No Measure)

2 rounds:

250m row

15 PVC passthrough

10 squat and reach

10 situp and reach across

30 second supinated grip hang

10 snap to hollow

2 minute keg drill or other shoulder mobility

Weightlifting

Overhead Squat (7 superset rounds on a 3 minute clock)

3 overhead squat (with the 3rd rep having a 3 second pause at the bottom)

15-30 second L-hang

*Build from 70% to 90% of your projected 1RM from Wodify.

Metcon

Metcon (Time)

5 rounds for time:

15 box hop 24/20″

12 toes to bar

9 handstand pushup
*This is intended to be a sub 10 minute workout. Ideally you will do movements nearly unbroken.

**Rx+ for 30″ box and strict handstand pushup.

4
Apr

Ruck Your Balls Off Day 5

Crossfit Cle – Open Gym

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Metcon (Time)

200m repeat beat down

20 rounds for time:

Start each round laying face down with your rucksack beside you. Each round ends in this same position and your 30 second rest happens on the deck.

3
Apr

Rucking Wetmore trail out of Little Meadow Trailhead

Crossfit Cle – Open Gym

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Metcon (Distance)

Rucking Wetmore trail out of Little Meadow Trailhead

For anyone interested in getting out to see some sun and some friendly faces, canine or human, we will be meeting at the Little Meadow trailhead (5265 Quick Road, Peninsula, OH) at 8:30am to start our hike. You are welcome to bring your dogs (must be kept on 6’ lead) and carry a rucksack or weight vest to spice things up!

3
Apr

**Sunday – April 4th**

Crossfit Cle – CrossFit

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Get Outside!

Metcon (Distance)

For anyone interested in getting out to see some sun and some friendly faces, canine or human, we will be meeting at the Little Meadow trailhead (5265 Quick Road, Peninsula, OH) at 8:30am to start our hike. You are welcome to bring your dogs (must be kept on 6’ lead) and carry a rucksack or weight vest to spice things up!

You can choose a hike a little under 2 miles or almost 5 depending on what you want to get into. The trail may be a bit muddy, so towels and clean footwear for after are a good idea.

2
Apr

**Saturday – April 3rd**

Crossfit Cle – CrossFit

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Adding another Josh to the mix! Great job moving those pistols forward!

Partner MetCon

Metcon (Time)

“Karanneie”

For time:

50 abmat situp

50 double under (each)

50 wallball shot

40 abmat situp

40 double under (each)

21-15-9

Thruster 95/65#

Pullup

30 abmat situp

30 double under (each)

50 wallball shot

20 abmat situp

20 double under (each)

21-15-9

Deadlift 225/155#

Handstand pushup

10 abmat situp

10 double under (each)

50 wallball shot
*Split work as desired, 1 works while 1 rests, except on the double under where you may work at the same time. If you can, use a heavy medball and scale up the pullups and handstand pushup to match you and your partners pacing abilities.

1
Apr

**Friday – April 2nd**

Crossfit Cle – CrossFit

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Up and over… nothing fancy, just moving fast!,Up and over… nothing fancy, just moving fast!

Warm-up

Warm-up (No Measure)

High knees down

Butt kicks back

Spiderman crawl

High kick floor touch

10 air squat

10 kip

10 close footed air squat

10 kip to pullup

Mobility

Warm-up (No Measure)

2 minutes each side:

Couch stretch

Banded ankle mobility (elevated on plate)

Gymnastics

Metcon (20 Rounds for reps)

20 minutes alternating OTM:

30 second of pistols*

Pullup complex**:

1-2 strict pullup

2-4 kipping pullup

3-6 kipping chest to bar pullup
*For the pistols, advance from your workload the past 3 Wednesdays to developing a smooth and quick rep cycle. If you are still working on a box or to a box, increase your box height an inch or two and do smooth, fluid reps through that sustainable ROM.

**For the pullup complex, use a band if needed and string all three types of pullup together in a smooth set.

Metcon

Metcon (Time)

For time:

50 burpee box over 24×20/20×24″
*This is a fast workout, use a box that you can move over confidently and quickly.