CrossFit CLE

We are Cleveland's original CrossFit gym. With the most experienced trainers in northeast Ohio, we’re looking to change how folks get fit.

[CrossFit CLE @CFCLE]

**Saturday - November 13th**
So many steps!

Classes today at 3:30pm and 4:30pm

Partner MetCon:
10 rounds for time:
10 kb push-press (L)
10 kb push-press (R)
100m sled drag 135/90#
*Each partner completes 5 rounds
*One partner rests while the other works

[CrossFit CLE @CFCLE]

**Sunday - January 17th**
Always work to be done overhead!

Weightlifting:
5 superset rounds on a 3 minute clock:
3 overhead pause squats (3 second pause)(50%+)
30 second L sit

MetCon:
3 rounds for time: *15 minute cap
30 kettlebell swing 53/35#
30 goblet squat
30 double under

[CrossFit CLE @CFCLE]

**Wednesday - January 13th**
One more round of heavy hook grip deadlifts!

Weightlifting:
7 rounds on a 2 minute clock:
1 hook grip deadlift (build from 70% of your power clean 1RM to a max)
5-10 dip

MetCon:
For time on a Tabata clock:
100/70 calorie erg

[CrossFit CLE @CFCLE]

**Friday - January 8th**
Fire those lunges back up!

Weightlifting:
15 minutes OTM
First 10 minutes:
2 high hang clean

Final 5 minutes:
1 high hang clean
...

[CrossFit CLE @CFCLE]

**Thursday - January 7th**
Simple but destructive.

Weightlifting:
10 sets on a 2 minute clock:
Split jerk:
7x3
3x1
*Start around 50% of your max jerk. Build up to very heavy triples and singles.
...

[CrossFit CLE @CFCLE]

**Wednesday - January 6th**
I pity the fool who doesn't do bodyweight exercises!

MetCon:
For time: *25 minute cap
100 double under
50 toes to bar
75 box over 24/20”
15 muscle up (30 dips)
75 wallball shot 20/14# to 10/9’
50 pullup
100 single under
...
https://t.co/E0i11jInXz

[CrossFit CLE @CFCLE]

**Tuesday - January 5th**
Watch your numbers and try to start setting your paces with intention!

MetCon:
4 rounds, calories on 1 or more machines
3 minutes work
1 minute rest
2 minutes work
1 minute rest
1 minute work
1 minute rest

[CrossFit CLE @CFCLE]

**Monday - January 4th**
Deadlifts for days!

Weightlifting:
10 minutes OTM:
Hang clean
Low hang clean
Clean
*Work from 50% to whatever load offers the most opportunity for your improvement.
...
https://t.co/4UivaJUU12

[CrossFit CLE @CFCLE]

**Sunday - January 3rd**
Grab yourself a kettlebell!

Weightlifting:
5 rounds on a 4 min clock:
Tall snatch + 2 overhead squat (50%+)
6 Turkish getup (3 each arm)

MetCon:
10 minute AMRAP:
10 plate ground to overhead 45/25#
...

https://t.co/2uxTYtOAPW

[CrossFit CLE @CFCLE]

**Saturday - January 2nd**
Find your happy place?

Partner WOD:
15 minute AMRAP:
Partner 1:
AMRAP:
20 Russian twist (2 count)
15 pushup
10 lunge
5 pullup

Partner 2:
200’ single arm overhead carry (100’ each arm)
...

https://t.co/BgAXgdaYzD

[CrossFit CLE @CFCLE]

**Thursday - December 31st**
Find your happy place and finish 2020 on top!

MetCon:
“2020 Final Countdown”
For time:
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Wallball shot 20/14# to 10/9’
Anchored Ab-mat situp (use a sandbag or 2 dumbbells to keep the feet on the floor)

[CrossFit CLE @CFCLE]

**Tuesday - December 29th**
It's all in the grip, it's all in the grip!

Weightlifting:
20 minutes to build to a 2RM hook grip deadlift

MetCon:
12 minute AMRAP:
20/16 calorie erg
50 double under
20 jumping lunge
*Rx+ for plate overhead 45/35#

[CrossFit CLE @CFCLE]

**Monday - December 28th**
Let's shake that snow off after the holiday weekend!

MetCon:
“Happy B-Day Josh!”
For time:
38 handstand pushup
38 bar facing burpee

Rest 2 minutes, then for time:
38 chest to bar pullup
38 bar facing burpee
...

https://t.co/XT30XtgkJP

[CrossFit CLE @CFCLE]

**Sunday - December 27th**
Time for a proper forearm pump.

MetCon:
7 rounds alternating OTM:
1 minute farmers carry heavy 70/53# set
30 seconds box hop 24/20"
10 bench press 60-70% of your 1RM
Rest

[CrossFit CLE @CFCLE]

**Saturday - December 26th**
Winter has arrived! We know many enjoyed shoveling that snow for some Christmas fitness! Merry Christmas!

Partner WOD:
20 rounds, alternating stations:
Station 1:
10 sumo deadlift high pull 95/65#
10 push press

Station 2:
Plank

[CrossFit CLE @CFCLE]

**Friday - December 25th**
Nothing like a little snow on Christmas! Gear up and get those sleds moving!

MetCon:
800m sled drag (wear boots and bring a jacket, you will have time to gear up in the 5 minute rest.)
*Sled drag should be a jogging pace.
...
https://t.co/oST3SRunM5

[CrossFit CLE @CFCLE]

**Thursday - December 24th**
Should we play the song on repeat for the whole hour? Could be fun!

WOD:
12 Gifts of Fitness:
For time:
1 clean 115/80#
2 alternating lunge
3 shoulder to overhead
4 front squat
5 power clean
...

https://t.co/wzrT5EZLqg

[CrossFit CLE @CFCLE]

**Wednesday - December 23rd**
Let's get some bars back overhead!

MetCon:
For time on a Tabata clock:
2k row/ski or 4k bike

Weightlifting:
Split jerk on a 2 minute clock:
3x5
5x3
...

https://t.co/0ffngn6otY

[CrossFit CLE @CFCLE]

**Tuesday - December 22nd**
Who doesn't love a turn on a Concept 2!

MetCon:
For time:
30-20-10
Calorie erg (24-26-8 ladies)
High box over
Hand release pushup

Accessory:
7 rounds OTM:
2-3 strict pullup with a 5 second hang before each rep.

[CrossFit CLE @CFCLE]

**Monday - December 21st**
There is no time for naps! Only time for power cleans!

Weightlifting:
30 minutes alternating OTM:
Power clean
Clean
*Start at 70% of your power clean 1RM and increase as much as you are able. You must be able to do both lifts with the same weight.