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12
May

**Friday – May 13th**

Crossfit Cle – CrossFit

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Building core strength!

Warm-up

Warm-up (No Measure)

2 rounds, 30 seconds per station:

Medball clean

Lateral plate hop (Onto plate and off the other side, then back over again)

Situp and reach

Updog windmill

1 minute tricep smash R/L

1 minute pigeon pose R/L

1 minute bent over barbell (in a rack) shoulder opener

Weightlifting

5 Superset rounds on a 4 minute clock:

5 push press

Single set of GHD situp (20 max)

Push Press (5×5)

Build up to a very significant weight and do it for your last two sets.

GHD Sit-ups (5x Set)

Perform a single unbroken set with a max of 20 reps

Metcon

Metcon (Time)

5 rounds for time: *13 minute cap

20 wallball shot 20/14# to 10/9′

10 lateral burpee over medball

11
May

**Thursday – May 12th**

Crossfit Cle – CrossFit

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This will probably get a little uncomfortable!

Warm-up

Warm-up (No Measure)

200m run

High knees down

Butt kicks back

Tip to walk

Heel walk

Over the hurdles under the hurdle (switch direction half way)

Spiderman crawl

Samson’s stretch

200m run

5 minute to work on your mobility. (suggested hamstrings and calves as a focus)

Metcon

4x400m run/200m sprint (8 Rounds for time)

4 rounds, each effort for time:

400m run

2 minute rest

200m sprint

1 minute rest

*Record each finish time. Do the math to break down your times, this is scored as the total running time each round: 1:30/400m + :35/200m = 2:05.

10
May

**Wednesday – May 11th**

Crossfit Cle – CrossFit

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One day closer to Memorial Day, one step closer to “Murph”!

Warm-up

Warm-up (No Measure)

400m jog

2 rounds:

5 yoga inch worm

10 pvc passthrough in an active squat

5 pushup

30 second doorway stretch

1 minute Banded hip opener R/L

1 minute Banded lat stretch R/L

Prep your station and your plan and do one warmup round of “Cindy” to get the heart going again a few minutes before starting.

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Accessory

Metcon (Weight)

4 superset rounds, rest as needed between:

5 kettlebell windmill R/L

20 kettlebell plank pull through
Both these movements should be perfored with relatively light kettlebells,

9
May

**Tuesday – May 10th**

Crossfit Cle – CrossFit

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Let’s load up some barbells!

Warm-up

Warm-up (No Measure)

2 rounds, 30 seconds per station:

Single under

Backward single under

Lunge and twist/Samson’s stretch

Barbell muscle clean and strict press (do a slow step by step return for your next rep, shoulders, thighs then down to mid shin)

Alternating spiderman

2 minute thoracic spine/lat roll or other shoulder/overhead mobility.

2 minute couch stretch or other squat mobility

2 minute cranky elbows or other front rack mobility

Pick your jerk type that you will use to max out your clean and jerk. Do 3×5 reps a barbell working for perfect warmup reps.

Weightlifting

Clean and Jerk (1RM)

20 minutes to build to a 1RM Clean and Jerk. Use the first 10 minutes to warmup and practice technique before going for your 1RM.

Metcon

Metcon (3 Rounds for reps)

Back to Back to Back Tabatas:

Double under

Alternating overhead lunge 95/65#

Sumo deadlift high pull
*Complete a full 8 round Tabata at each movement. Shoot for a consistent number and record each movement as total reps completed (3 rounds for 3 movements).

8
May

**Monday – May 9th**

Crossfit Cle – CrossFit

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It’s all in the hips!

Warm-up

Warm-up (No Measure)

3 rounds:

10 Russian kettlebell swing

8 air squat

6 situp and reach

4 updog windmill

10 squat and reach

15 pvc passthrough

10 good morning

5 around the world each way

1 set with light dumbbells:

10 bent over reverse fly

5 bent over dumbbell kickback

Weightlifting

6 superset rounds on a 3 minute clock:

5 back squat (3 second descent)

10 bent over double dumbbell reverse fly

5 bent over double dumbbell tricep kick back (3 second negative)

Back Squat (6×5)

5 back squat (Work a 3 second negative, no pause at the bottom, stand up quickly.)

Double Dumbbell Complex (6x superset)

Use two dumbbells for the prescribed reps.
10 bent over double dumbbell reverse fly

5 bent over double dumbbell tricep kick back (use same tempo as the squats)

Metcon

Metcon (Time)

For time: *10 minute cap

21-15-9-6-3

Box hop 24/20″

V-up

Kettlebell swing 53/35#
*Rx+ for heavier swings and or a higher box.

7
May

**Sunday – May 8th**

Crossfit Cle – CrossFit

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Metcon

Zimmerman (AMRAP – Rounds and Reps)

25-Minute AMRAP of:

11 Chest-To-Bar Pull-ups

2 Deadlifts, 315#

10 Handstand Push-ups
In honor of U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, died on November 2, 2010
To learn more about Zimmerman click here

6
May

**Saturday – May 7th**

Crossfit Cle – CrossFit

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At least you don’t have to keep them overhead today!

Metcon

A: Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

40 double dumbbell power clean

30 double dumbbell push press

20/14 calorie erg (synchronized)
Rx 50/35# DBs.

B: Metcon (AMRAP – Reps)

Part B

At 20 minutes on the clock start a 7 minute AMRAP:

10 double dumbbell squat

2 rope climb

20, 4, 30, 6…
Split work as desired.

5
May

**Friday – April 6th**

Crossfit Cle – CrossFit

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Let’s get some barbells overhead!

Warm-up

Warm-up (No Measure)

2 rounds:

5 single arm dumbbell strict press R/L

10 alternating lunge

10 straight leg dead bug

15 pvc passthrough/in a squat

1 minute cranky elbows

1 minute banded lat stretch R/L

Get your barbell and do a 2 warmup sets to get to your starting weight for the strict press

Weightlifting

7 superset rounds on a 3 minute clock:

5 strict press (start light and build up to 5 RM)

7-15 GHD situp (smooth unbroken set)

Shoulder Press (7×5)

Start light and build to a 5RM for the day.

GHD Sit-ups (7xSet)

7-15 reps done in a single unbroken set

Metcon

Metcon (Time)

3 rounds for time on a Tabata timer: *12 minute cap

20 overhead squat 95/65#

50 double under (100 single under)

10 power snatch

*Rx+ for heavier OHS and power snatch.