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**Friday – May 13th**

Crossfit Cle – CrossFit

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Building core strength!


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


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 (Time)

5 rounds for time: *13 minute cap

20 wallball shot 20/14# to 10/9′

10 lateral burpee over medball


**Thursday – May 12th**

Crossfit Cle – CrossFit

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This will probably get a little uncomfortable!


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)


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.


**Wednesday – May 11th**

Crossfit Cle – CrossFit

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


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.


Cindy (AMRAP – Rounds and Reps)

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


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,


**Tuesday – May 10th**

Crossfit Cle – CrossFit

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Let’s load up some barbells!


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.


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 (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).


**Monday – May 9th**

Crossfit Cle – CrossFit

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It’s all in the hips!


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


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 (Time)

For time: *10 minute cap


Box hop 24/20″


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


**Sunday – May 8th**

Crossfit Cle – CrossFit

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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


**Saturday – May 7th**

Crossfit Cle – CrossFit

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


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.


**Friday – April 6th**

Crossfit Cle – CrossFit

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Let’s get some barbells overhead!


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


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 (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.