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CrossFit – Mon, Sep 4

Crossfit Cle – CrossFit

Happy Labor Day! Classes will be at 8am and 9am today.



MetCon (5 Rounds for time)

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

10 overhead squat 115/80#

15 pullup

20 alternating front rack lunge

*Rx+ for heavier barbell and/or chest to bar pullups.

Post MetCon Weightlifting

Immediately following your finish on the MetCon:

Power Snatch (10 minutes to establish a 1RM power snatch)


CrossFit – Sun, Sep 3

Crossfit Cle – CrossFit


Marston (AMRAP – Rounds and Reps)

20 minute AMRAP:
1 deadlift 405/ 305#
10 toes to bar
15 bar facing burpee
*An appropriate deadlift weigh should fall in the 75-85% range. VERY HEAVY, but also something you can repeat for 7-12 rounds.

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. 

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.


CrossFit – Sat, Sep 2

Crossfit Cle – CrossFit

Each one has it’s good and bad. Choose wisely!

Partner MetCon

MetCon (AMRAP – Rounds and Reps)

Partner MetCon:

20 minute AMRAP:

30 pushup

40/30 calorie erg

50 dumbbell snatches.

MetCon (Time)

Immediately into 7 minutes:

Wall sit, hangs and handstand holds.

*Switch positions as needed. attempt to work for 7 minutes
Score roughly how much time you spent resting.


CrossFit – Fri, Sep 1

Crossfit Cle – CrossFit

Survived another one!


2 rounds:

15 good morning

10 spiderman and reach burpees

5 prone swimmers

10 scap pullup / kip

1 minute squat hold with knees out/ active squat stretching

5 minutes for you own mobility


Wallball and Pullup Death By (AMRAP – Rounds and Reps)

Alternating Death By:
3 wallball shot 20/14# to 10/9′
2 pullup
*Rx+ for chest to bar pullup.
**Must complete 5 full rounds (10 minutes of work). When you die out of 1 movement, continue the other movement adding 2 wbs or 1 pullup each minute until you die there as well. Scored as full rounds completed + total reps completed in failed and extra rounds (5 rounds (failed pullups in 6th at 11 reps), did18, 20, and then failed at 20 of 22 = score 5+ 69 reps (11 pullups and 58 wallball shots).

Post Metcon Accessory

Rest 5 minutes once you have “died” out of the MetCon and then begin.

MetCon (3 Rounds for reps)

3 rounds:

30 second plank step up

30 second hollow hold

30 seconds of situps

2 minute rest
*Rx + for GHD situp. Score situp reps.


CrossFit – Thu, Aug 31

Crossfit Cle – CrossFit

It finishes how it started. Not for the faint hearted.


400m run or 2 minute erg

20 elephant trunk

10 Samson’s stretch

10 Spiderman to pigeon

10 sumo foldover (down and across)

10 leg swings (across and forward/back R/L)

1 minute calf stretch R/L


Erg Run Erg (7 Rounds for time)

7 rounds, each for time, rest 2 minutes between rounds:
200m row/ski, 400m bike or 13/11 cal Echo bike
400m run
200m row/ski, 400m bike or 13/11 cal Echo bike


CrossFit – Wed, Aug 30

Crossfit Cle – CrossFit

Yeah burpees!


2 rounds:

10 band good morning

10 band passthrough / around the world

10 air squat / Cossack’s squat

10 sumo foldover

5 band strict press over and back

1 minute banded lat stretch R/L

1 minute banded hip opener R/L


5 rounds alternating OTM:

Strict Press Over and Back (5×2)

Perform a strict press. Lower the bar to your back. perform a strict press behind the neck.
That’s 2 reps of the complex.

Flutter Kick (5×30-45 seconds)


MetCon (Time)

4 rounds for time, 30 seconds of rest between movements:

15 lateral burpees over kettlebell

18 kettlebell swing

21 goblet squat

*Ideally you will do each movement unbroken and in 1 minute or less. Choose your own kettlebell weight and note it in the comments. Scale reps if movements will run longer than 1:15.


CrossFit – Tue, Aug 29

Crossfit Cle – CrossFit

This is the way.


3 minutes of toes to bar “Cindy”

5 toes to bar

10 pushup

15 air squat

5 yoga inchworm

10 spiderman to pigeon

5 yoga inchworm with updog reach

10 lunge and passthrough

10 good morning

1 minute banded crossover/open R/L


3 superset rounds on a 4 minute clock:

Good Mornings (3×15)

Bent Over Row (3×10 single arm)


MetCon (AMRAP – Rounds and Reps)

20 minute AMRAP:

5 power clean and jerk 115/80#

15 toes to bar

400m run

*Rx+ for heavier barbell.


CrossFit – Mon, Aug 28

Crossfit Cle – CrossFit

Barbells and bodies on the move!


2 minute erg/400m run

10 spiderman burpee

10 Samson’s stretch

15 pvc passthrough

10 good morning

10 strict press in split jerk catch postion

5 reps each:

Dip and hold 3 sec

Push press

Tall split jerk (from forehead)

Split jerk


10 minutes to loosen front rack, overhead and hip flexors so you can lift more weight!


20 minutes to establish a 1RM

Split Jerk (Build to a 1RM)


Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups