WOD

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3
Sep

**Saturday – September 4th**

Crossfit Cle – CrossFit

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HEADS UP EVERYONE! LABOR DAY MONDAY (9-6) WE WILL HAVE A MODIFIED SCHEDULE: CLASSES AT 8AM AND 9AM

Partner MetCon

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP:

10 bar muscle up (20 pullup scale)

20 power snatch 115/80#

30 power clean 115/80#

400m burdened run (dumbbell, plate or kettlebell)
*Split all work as desired, both partners must do each 400m run but they may share the working of carrying 1 implement.

2
Sep

**Friday – September 3rd*

Crossfit Cle – CrossFit

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Another newer face among us, here is John crushing some strict pullups!

Warm-up

Warm-up (No Measure)

2 rounds with a dumbbell:

10 alternating dumbbell snatch

8 alternating overhead lunge (4 R, 4L)

6 strict press (each)

5 crossover 90/90 raise and press

10 squat and reach

5 snow angel

10 sumo foldover

1 minute banded lat stretch R/L

Gymnastics

Metcon (Distance)

5 superset rounds in 12 minutes:

30 seconds upside down (work on any form of handstands, holds, walks, taps…)

7 hip extension with 2 second hold at the top
**Get upside down and challenge yourself while having some fun!

**Use the notes to record your movements.

Metcon

Metcon (Time)

For time: *15 minute cap

10 burpee box over 24/20″

10 overhead squat 135/95#

20 burpee box over

20 front squat 135/95#

30 burpee box over

30 back squat 135/95#

20 burpee box over

20 front squat

10 burpee box over

10 overhead squat

1
Sep

**Thursday – September 2nd**

Crossfit Cle – CrossFit

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Thats a whole lot of wall ball shooters!

Warm-up

Warm-up (No Measure)

High knees down

Butt kicks back

Lateral shuffle both ways

Lunge and twist

Stiff leg bear crawl

1 minute R/L calf smash or stretch

1 minute R/L couch stretch

2 minutes working on whatever your body needs.

Metcon

7 round Erg Run Erg (7 Rounds for time)

7 rounds, each for time, rest 2 minutes between rounds:

200m row/ski or 400m bike

400m run

200m row/ski or 400m bike
Should be able to look up past results if you have them recorded. If it’s your first time, RECORD YOUR RESULTS!

31
Aug

**Wednesday – September 1st**

Crossfit Cle – CrossFit

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Simple, not easy!

Warm-up

Warm-up (No Measure)

2 minute row, bike, ski or run

10 Samson’s stretch

10 light dumbbell strict press R/L

10 scap pullup

5 windmill R/L

30 second supinated grip hang

10 birddog

1 minute cranky elbow stretch

Weightlifting

Front Rack Lunge (6 variable sets )

6 superset rounds on a 3 minute clock:

12-10-8-6-4-2

Front rack lunge (build to a heavy double)

3 strict pullup (slow both ways if possible, negatives or ring rows if needed)

*Barbell starts on the floor. Power clean into the front rack.

Metcon

“Tribata” (AMRAP – Reps)

Pick 1 movement from each category, perform 8 rounds of an alternating Tabata with those three movements:

Push:

Pushup, push press, strict press, handstand pushup, bench press (Dumbbell option)

Pull:

pullup (strict or kipping), ring row, muscle up, rope climb (scaled as needed)

Crunch:

GHD situp, Abmat situp, v-up, lemon squeeze
*Score is your lowest set for each movement (12 pushup, 8 pullup, 8 GHD situp, 28 total reps

30
Aug

**Tuesday – August 31st**

Crossfit Cle – CrossFit

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Keeping that intensity through the roof! Great work Megan!

Warm-up

Warm-up (No Measure)

5 minutes of “Cindy” + jump rope:

5 pullup

10 pushup

15 air squat

20 single under

10 banded good morning

1 minute pigeon pose R/L

1 minute banded hamstring lockouts R/L

5 minutes warming and building your deadlift to 70%

Weightlifting

Deadlift (7×2)

7 superset rounds on a 3 minute clock:

2 deadlift (70%+)

30 seconds of double unders

Metcon

Metcon (5 Rounds for reps)

1 round through for reps, work 2 minutes per station and rest 1 minute between stations:

Calorie erg

Burpee to a 6″ touch

Dumbbell snatch 50/35#

Burpee

Calorie erg

29
Aug

**Monday – August 30th**

Crossfit Cle – CrossFit

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One of our newest members, Blake busting out some thrusters!

Warm-up

Warm-up (No Measure)

2 minute row

5 k-squat

5 front squat

10 passthrough

5 I-T-Y raise

10 straight leg dead bug

10 push/ split jerk

With a barbell:

3 down and finish

3 elbows high and outside

3 hang muscle clean

3 front squat

3 hang power clean

3 hang clean

Weightlifting

Clean and Jerk Complex (10×1)

Perform as an unbroken complex.
15 sets on a 90 seconds clock:

Power clean

Hang clean

Jerk

*Work from 50% of your max clean and jerk up to a max for the complex.

Metcon

Metcon (Time)

For time: *13 minute cap

25-20-15-10-5

Wallball shot 20/14# to 10/9′

Toes to bar
RX+ for 30/20# wbs and knees to elbows.

28
Aug

**Saturday – August 29th**

Crossfit Cle – CrossFit

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Gotta know when to work and know when to rest!

Weightlifting

Front Squat (8×3)

8 rounds on a 2 min clock:

3 pausing front squat (60+)(3 sec pause)

Metcon

Metcon (Time)

3 rounds for time:

20 cal row

15 pull up

30 kettlebell swing (53/35)

400m run

27
Aug

**Saturday – August 28th**

Crossfit Cle – CrossFit

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Shared suffering here we come!

Partner MetCon

Metcon (Time)

4 rounds for time:

40 box hop 24/20″

40 kettlebell sumo deadlift high pull 53/35#

40 pushup

*The workout starts with, and every 4 minutes you must repeat a 50′ bear crawl (only one team member must complete this every 4 minutes, but reps must cease while it is completed)