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Monday-Friday

see class schedule

 

Saturday 

10:00am-12:00pm

 

Sunday 

10:00am-12:00pm

ADDRESS

327 West 4th Street

Cincinnati, Ohio 45202

crossfit513united@gmail.com

Tel: (513) 655-6545

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CrossFit 513 United

crossfit downtown Cincinnati

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© 2019 by CrossFit 513  United         CrossFit HQ   Courtesy of CrossFit Inc.

December 31, 2014

A.
Five sets of:
10 Shoulder to Overhead (135-155/105-95 lbs)
Rest 2 minutes between each set

Perform every rep as a power jerk – do not push press. The goal is to establish a good rhythm of efficient movement so that you can become faster as the sets go. Please note ti...

December 30, 2014

A.
Three sets of:
Back Squat x 6-8 reps
Rest 90 seconds
Strict Toes to Bar x Max reps
Rest 90 seconds

 

B.
For time:
15 Hang Power Cleans (135/95 lbs)
15 Ring Dips
400 Meter Run
12 Hang Power Cleans
12 Ring Dips
400 Meter Run
9 Hang Power Cleans
9 Ring Dips
400 Meter Run

December 29, 2014

A.Take 10-12 minutes and build to a 1RM Push Press

 

B.Two sets for max reps/calories:

2 minutes Row for Calories

Rest 2 minutes

2 minutes Kettlebell Man-Makers

Rest 2 minutes

2 minutes of Wall Climbs

Rest 2 minutes

 

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