WOD

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19
Sep

**Tuesday – September 20th**

Crossfit Cle – CrossFit

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Good times on the GHD!

Warm-up

Warm-up (No Measure)

2 rounds:

10 situp

8 glute bridge

6 alternating lunge and twist

4 scap pullup with 5 second hang between reps

10 pvc passthrough

10 bird dog tuck and press

10 alternating spiderman

10 pvc passthrough in an active squat

10 banded good morning

1 minute banded crossover R/L

1 minute banded lat stretch R/L

Gymnastics

7 supersets on a 3 minute clock:

GHD Sit-ups (7x set)

5-15 GHD situp

One smooth set of reps

Hip Extension (7x set)

Prone on a GHD. Neutral spine, working hip ROM.
5-10 Hip extension

Band Pull Apart (7×10)

Alternate supinated and pronated.

MetCon

Metcon (Time)

For time: *15 minute cap

100 shoulder to overhead 135/95#

*20 double under to start each minute (including the first minute) or 30 single under.

18
Sep

**Monday – September 19th**

Crossfit Cle – CrossFit

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Working on those skills!

Warm-up

Warm-up (No Measure)

3 minutes of “Cindyish:

5 toes to bar/leg raise (strict, build to kip)

10 pushup

15 air squat

10 pvc passthrough

5 goodmorning

10 Cossack’s squat

5 around the world each way

5 push jerk

10 lunge and passthrough

5 split jerk

1 minute of cranky elbows

Weightlifting

Clean and Jerk Complex (10x Complex)

Perform as an unbroken complex.
10 sets on a 2 minute timer:

Power clean

Clean

Jerk

*Build weight and hold the final 3 rounds heavy.

MetCon

Metcon (3 Rounds for reps)

3x 5 minute AMRAP, rest 3 minutes between rounds:

200m run

18 front squat 135/95#

12 toes to bar

Alternating dumbbell snatch 50/35#

*Rx+ for a heavier front squat and/or 6 muscle up.

Attempt to complete in 3 minutes or better. 40 + dumbbell snatches would be ideal.

16
Sep

**Saturday – September 17th**

Crossfit Cle – CrossFit

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My Grip!

Partner MetCon

Dueling Dumbbells (Time)

5 dueling rounds: (one partner completes a full round then the second partner does the same. Both partners will complete 5 rounds.)

10 burpee box hop 24/20″

10 dumbbell snatch 50/35

50m waiter walk 25m R/25m L

*Rounds will ideally be EXACTLY 2 minutes and must stay under 2:30! If you are fast, get a heavier dumbbell! If you are going long, reduce the number of burpee box hops and reduce your dumbbell load.

**Rx+ for heavier DB

Droping Toes to Bar (AMRAP – Reps)

5 minutes after your finish, start a 5 minute AMRAP:

Toes to bar (one works while one rests, must do single unbroken set)

Once both partners have done their T2B set, do 15 synchronized air squat

*Score as many toes to bar as possible in 5 minutes as a team.

15
Sep

**Friday – June 16th**

Crossfit Cle – CrossFit

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Moving weights!

Warm-up

Warm-up (No Measure)

3 rounds:

10 air squat

5 snap to hollow

1 wall climb and 10 second hold (or pike hold)

10 pvc passthrough

10 k-squat

5 around the world each way

5 each:

Down and finish

High pull

High hang power clean

power clean

30 seconds each side:

Staff stretch

Spiderman (low)

Crossover

1 minute banded lat stretch R/L

MetCon

Metcon (Time)

For time:

10-9-8-7-6-5-4-3-2-1

Power clean 135/95#

Hanstand pushup

*Rx+ for heavier barbell or strict handstand pushup

Gymnastics

6 Minute Abatta (Checkmark)

4 rounds, working on a Tabata timer:

Flutter kick

Lemon squeeze

Scissor kick

14
Sep

**Thursday – June 15th**

Crossfit Cle – CrossFit

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How do you like your calories?

Warm-up

Warm-up (No Measure)

2 rounds, 30 second stations:

Air squat

Light kettlebell swing

Situp and reach

20 Elephant trunk

10 weightless windmill

10 Spiderman (low)

10 crossover/open

30 second leg swings all 4 ways

5 minutes of personal mobility

MetCon

Double Erging (6 Rounds for reps)

6 rounds for calories, rest 2 minutes between rounds:

90 seconds on erg 1

90 seconds on erg 2
1-20-2022 repeat.

13
Sep

**Wednesday – September 14th**

Crossfit Cle – CrossFit

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Pushing up and sitting down!

Warm-up

Warm-up (No Measure)

200m run

10 Cossack’s squat

15 pvc passthrough

10 press in snatch

5 around the world R/L

10 pvc overhead squat

10 banded good morning

10 banded strict press

1 minute banded lat stretch R/L

3 minutes to roll Thoracic spine and Lats

1 minute Pigeon R/L

MetCon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
5-24-22 repeat.

Gymnastics

Death by Strict Pullups (AMRAP – Rounds and Reps)

Perform 1 rep OTM ascending until failure.

12
Sep

**Tuesday – September 13th**

Crossfit Cle – CrossFit

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Staying low!

Warm-up

Warm-up (No Measure)

2 rounds:

10 alternating lunge (backward step)

5 dumbbell windmill R/L

10 elephant trunk

10 pvc passthrough

10 pushup with hand position changes

30 seconds slappy hugs

3 forward arm circles

3 backward arm circles

5 explosive pushup

5 around the world each way

1 minute couch stretch R/L

Weightlifting

5 supersets on a 3 minute clock:

Dumbbell Lunge Complex (5×8)

Perform the complex with a dumbbell or a set of dumbbells as prescribed.
8 alternating lunge backward step and loaded with a farmers carry. Build for the first 3 sets and hold a challenging load for the final 2 sets.

Push-ups (5x set)

3-10 explosive pushup (try to create separation from the floor. If you can do so easily then try a clapping pushup)

Metcon

Metcon (Time)

For time: *15 minute cap

25-20-15-10-5

Box over 24/20″

Hang power snatch 75/55# (Rx+ 95/65#)

Situp (Rx+ GHD)