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Wednesday – April 12th

Mickey pushing his comfort zone and launching himself 30″ across a box 24″ tall! Great work pushing yourselves on those box jump overs today guys and gals!

10×2 split jerk (start moderately light and build to heaviest weight possible)

8 min AMRAP:
15 deadlift #165/110
10 handstand pushup
1 power clean and jerk #165/110
*Deadlift and handstand pushup numbers do not change. The power clean and jerk increases by 1 rep each round.

-Rest 2 minutes

4 minute AMRAP:
Same system that is listed above. Continue exactly where you left off at the end of the 8 minute AMRAP.


Tuesday – April 10th

Stephen entering the gym one final time to finish off his first “Helen” of the year!

For time: *20 minute cap
30 push press #95/65
30 pullup
30 box hop 24/20″
20 push press #115/75
20 chest to bar pullup
20 box over 24×30/20×30″
10 push press #135/95
10 bar muscle up
10 box jump over 24/20″ (use a length that is difficult for you to jump straight over, it’s only 10 reps and they should be aggressive efforts)

Post WOD at 25 minutes on the clock:
For time:
50 bar facing burpee


Monday – April 10th

A post shared by CrossFit CLE (@crossfitcle) on

Sweater working on some overhead stability! It doesn’t always need to be heavy to help you improve. Please help us reach our goal of 7 millions pounds moved from shoulder to overhead in April by putting in some extra work. Remember to write your totals on the board so we can add it in!

15 minutes to establish a 1RM back squat
*Last completed 10-17-16.

3 rounds for time:
400m run
21 kettlebell swing #53/35
12 pullup
*Last completed 10-18-16.


Sunday – April 9th

Standing up a front squat after a 3 second pause is no joke! Mike was pushing pretty hard to get 3 good reps on his last set!

10am – WOD
11am – WOD

Part 1:
12 minutes alternating OTM:
4 behind the neck press (ascending weight)
8 glute ham raises

Part 2:
8 minutes OTM:
2 Curtis P’s #115/80
*1 Curtis P:
Power clean
A lunge on each leg
A push press

Part 3:
“A Climb With Annie”
For Time:
Reps of
Wall climb
Double under
Abmat sit-up

**Each round starts with a set of wall climbs. So the first round is:
5 wall climb
50 double under
50 sit-up
Then the second round:
4 wall climb
40 double under
40 sit-up
And so on…


Saturday – April 8th

Greg Lopez smashed his first timed 1k row! He finished in 3:34.1!

9am – WOD
10am – Open Gym/CLE Barbell Club
11am – Bring a Friend WOD

Partner WOD:
Box over (pick a height that is challenging for you)
Kettlebell swing #70/53
Hand release pushup
*One person works while one person holds an “active” squat. The second partner must be in a squat for any reps to be counted. Partners may switch places at any time.


Friday – April 7th

Chris and Liz working through their box hops in the beginning of “Cameron”.

10 minute AMRAP:
5 toes to bar
10 pullup
15 thruster #75/55

Post WOD at 20 minutes on the clock:
1k row for time
*Last completed January 13th.

Learn to Love the Recovery! How to row faster while doing less.


Thursday – April 6th

7×3 front squat ascending the heaviest weight possible
*Pause for 3 seconds in the bottom of the first squat, squats 2 and 3 are normal front squats.

Each for time:
1 round:
20 hang power snatch #95/65
20 overhead squat
-Rest 2 minutes
2 rounds:
10 hang power snatch
10 overhead squat
-Rest 2 minutes
4 rounds:
5 hang power snatch
5 overhead squat


Wednesday – April 5th

U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.

WOD: *45 minute cap
For time:
50 walking lunge
25 chest to bar pullup
50 box hop 24/20″
25 triple under
50 back extension
25 ring dip
50 knees to elbow
25 wall ball shot “2-fer-1s” #20/14 to 10/9′
50 situp
5 rope climb (starts and ends seated, may use feet)