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.

April 30, 2015

A) Back Squat 3x10 @70% 1RM

 

B) 4 rounds for time: 

15 Roll-outs

10 strict ring dips

20 step-ups, 95#, 20” box

April 30, 2015

A) 1rm Power Clean

 

B) "Helen"

3RFT:

Run 400m

21 KBS 53/35

12 Pull-ups

April 30, 2015

A) Hang Power Snatch 2rm

B) 3rds for total reps:

1min wall balls 

1min toes to bar

1min row for cals 

1min rest

April 30, 2015

A) 20 min to establish a 1RM Front Squat

 

B) 10 Min AMRAP 

10 box jumps 24/20

10 hand release pushups

10 jumping lunges

April 30, 2015

For time:

Buy-in

10 Muscle ups

Then 

3 rds of

12 Pistols

15 Power Snatch 115/75

20 Deadlifts 115/75

Cash out:

10 Muscle Ups

April 30, 2015

4 rounds for time of:

15 GTO w/KB 53/35

30-second chin-over-bar hold

15 GTO w/KB 53/35

60-second plank hold

April 30, 2015

A) 15 mins to find a 4RM Thruster

B) for time:

100 box jumps

**EMOM perform 5 wall balls

13min time cap

April 30, 2015

4 RFT

300m Row

20 KBS 53/35

15 Burpees

April 30, 2015

Back Squat 

Find your 1 rep max, then perform 

5x5 at 80%

April 30, 2015

A) Bench Press

8-6-4-2

 

B) For Time:

Run 800m

30 Pull-ups 

80 Double Unders

Run 600m

20 Pull-ups 

60 Double Unders

Run 200

10 Pull-ups 

20 Double Unders

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