WOD

[ovc_row][vc_column][vc_column_text]Recovery WOD, for time 1250 meter row 100 double under or (see below) 50 calorie row or 75 mountain jacks 100 double under or (see below) 1250 meter row * You can choose 100 double unders, 300 single unders, or 150 backward single unders. Do the same movement both times, no mix and match.[/vc_column_text][/vc_column][/vc_row]

Fast and furious, 30 GTO 135/95 & ? Show up and what’s on the board. Holiday Hours Update. We are closed Christmas Day and New Year’s Day( both Mondays). All other days are regular hours.

[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