October 2017

[vc_row][vc_column][vc_column_text]Warmup: Squat Therapy including tempo squats and Klokov stretches Strength Workout: Squat Cleans, work up to approximately 90% of 1RM and perform 5 singles with 2 minutes rest between reps. AfterWOD: Sprint work[/vc_column_text][/vc_column][/vc_row]

Turkish Get-ups 3-3-3-3-3 R&L Plus a conditioning wod to follow.

21-15-12-9 reps Power clean 115/85 Pullup Thanks to all our sponsors for our Fight For Life Fundraiser on 10/28. Deadline to order a t-shirt or ladies’ tank top is today, Tuesday, at noon. Please order at crossfitcleveland.com/fightforlife

[vc_row][vc_column][vc_column_text]AMRAP in 16 minutes plus of DB Renegade rows 30/20 DB Floor press 30/20 DB Front squat 30/20 300M runs Show up and see the numbers. ** Please don’t forget to order a t-shirt or tank top for this month’s Fight For Life Fundraiser.  The deadline is noon on Tuesday 10/17/2017.  www.crossfitcleveland.com/fightforlife[/vc_column_text][/vc_column][/vc_row]

Results:

Friday the 13th WOD Show up and see the movements.

[vc_row][vc_column][vc_column_text]Skill:  Overhead squat 3-3-3-3-3 light/medium weight Strength/Skill:  Barbell backward lunges R&L 3-3-3-3-3 Working up to a heavy set of 3 or staying medium/light to practice form Warmup & After/WOD: Show up and see what’s on the board. [/vc_column_text][/vc_column][/vc_row]

Skill work: GHD hip & back extensions and pullup strength building movements Workout: Jumping rope, situps and ? For about 20 minutes Show up and see the details

5 Rounds for time of 21 OH squat 15 Barbell cycling hang cleans 9 Burpees

15 minutes of KBs, ball slams, pushups and pull-ups. Show up and see the numbers.