December 2017

[vc_row][vc_column][vc_column_text]Fractured Cindy, Mary or Sadistic Cindy 4 minutes max rounds+reps followed by 2 minutes of rest, x 5 rounds, of CINDY 5 pullup 10 pushup 15 squat or MARY 5 handstand pushup 10 pistol squats 15 pullups or SATANIC CINDY (our own creation) 5 burpee pullups 10 bumper plate pushups 15 KB goblet squat cleans. […]

Fight Gone Bad.

Friday Surprise, or you can do Thursday’s Deadlift workout if you missed it.

FYI for you newer folks. There’s no such thing as a snow day at CrossFit Cleveland. If it’s nasty out, you may want to stay home. We will be there if you choose to come in. Incline DB press 10-10-10-10-10 Deadlift 3-3-3-3-3 to your 3 rep max Deadlift work set #1 starts at approximately 60%

“Pick’em” You’ll build your workout choosing movements from a menu on the Whiteboard. Show up and see the choices and the rep scheme.

5 rounds for time of 15 OH squat & 1/2 – empty bar 12 floor press – empty bar 9 box jump 24/20 36 double unders or mountain jacks

Results:

Workout – Chipper Pyramid 40 Cals on C2 rower 60 Wall ball situps 20/14 80 single arm KB swings (40R/40L) alternating 100 double unders or 400 single unders 80 mountain jacks 60 abmat situps 40 Cals on C2 rower