HOURS

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

OUR AFFILIATES

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

January 30, 2015

A) Continuous clock pass-throughs 

B) 4 rds for time:
10 Cleans (full) 155/115#
12 Burpees

January 30, 2015

A) for time 

50 Calorie Row
20 KB Push Press (right arm) 35/26#
20 KB Push Press (left arm)
40 Pull Ups
50 Calorie row
20 Thrusters 75/55#
20 Box Jumps 24/20"
40 Overhead Lunges w/plate 45/25#

 

January 30, 2015

A) Complete 4 rds (untimed) of the following sequence: 

5 "L" pull-ups 

5 strict toes to bar

5 Front Levers (no hold at parallel)

Rest as needed between rds.

 

B) 13 minute AMRAP of:

KB Waiter Walk, 1 trip (50ft)

4 One-arm KB swings (alt. arms)

4 Sit-ups

KB...

January 29, 2015

A) 3 position Snatch (full)

Work to AHAP in 4 sets.

 

B) 4 rds for time:

150' plate drag 90/60#

5 wall climbs

50 double unders

 

January 28, 2015

A) Back Squat

3-3-3-3-3

 

B) "All Hopped Up on Karen"

150 Wallballs for time

EMOM perform 6 box jumps 24/20"

 

January 26, 2015

A) Back Squat

3-3-3-3-3

 

B) "All Hopped Up on Karen"

150 Wallballs for time

EMOM perform 6 box jumps 24/20"

 

January 26, 2015

OPEN GYM 10:00am - 12:00pm

January 26, 2015

Yoga 9:00 am

 

Open Gym 10:00am

 

Team WOD 11:00am 

 

 

January 26, 2015

A) Skill Work: HSPU (HandStand Push Up)

 

B) Against a 3 min clock complete:

10 Chest to Bar Pull-Ups

20 Box Jump Overs 24/20"

In the remaining time, complete as many KB Swings as possible 53/35

Rest one minute

Complete 5 rounds

 

Score is total KB Swings

 

January 22, 2015

A. Push Press5-5-3-3-1

*Find a 1RM

 

B. For time:

Buy-in: 50 Wallballs 

3rds of:

10 Power Cleans 135/951

Sit-ups

Ring Dips

Cash-out: 50 Wallballs

 

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