WOD

[vc_row][vc_column][vc_column_text] Friday Surprise, show up and see what’s on the board. It’s not a D’over/Makeup day and it’s not a Friday Fun Day, but it will be “fun” ;-)[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]Skill/Strength: Choice of squat STRENGTH CHOICE: A: Front Squat 5-5-5-5-5+5, from floor B: Overhead Squat 3-3-3-3-3+3, from floor C: Zercher squat 5-5-3-3-1-1-1 to 1 rep max, from rack Everyone starts with a warmup set with an empty bar, increase weight for two more warmup sets. Begin your 1st working set at approximately 50% of your

Ab Crusher/Recovery WOD Show up and see what’s on the board Warmup: CrossFit Warmup, 10 reps each x 3 rounds

Skill or Strength: Squat cleans Workout: Emom of squat cleans and front squats, show up and see the numbers

AMRAP in 20 minutes of 10 – 2″ deficit sumo deadlift @ 40% of 1RM 10 – pullup 10 – calories on Concept2 rower Run 300 meters to start, at 5:00, 10:00 and 15:00 on your clock. Use 25lb bumpers or two 10lb bumpers to make 2″ platform for deficit deadlifts. If you can not

If you’ve been around for a while you know what this means. Triple Zuckies. 

Show up and see what’s on the board.  Hints, it’s not a Skill, D’over or Make-up Day.  It’s a 20ish minute routine with multiple core movements and short runs.

Split snatch 5-5-3-3-1-1-1-1 Plus a nasty little triplet conditioning WOD to follow

Choice Day, recovering from Murph A: 50-40-30-20-10 reps of Wall ball situp Row (calories) B: 1–>8–>1 reps or burpee 2x KB swing 55/40 **Jacked version, 1–>10–>1 Warmup: CrossFit Cleveland Ab Routine 15 reps each x 3 rounds AfterWOD/Cool Down: Coach’s Choice