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.

May 22, 2015

For time:

100 KBS 70/53

*every time you break perform 15 sit-ups

May 18, 2015

"The Ghost"

 

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

 

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

May 18, 2015

A) find your 20 rep Max front squat

 

B) Tabata

Hollow rocks

Prone row

Double under

*one minute between movements

May 14, 2015

For time:

100 cals on the Airdyne

100 Double Unders

1 Mile Run

May 13, 2015

A)Untimed Gymnastics Work:

4 Rounds

20 Sec L-Sit holds

5 Bar Pull-Overs

Max Effort Handstand Hold

 

B) 10-1,1-10

Strict Pull-ups

Ring Dips

May 12, 2015

**there will be no 9AM class

 

A) Back Squat

5x4 @ 88%

 

B) 4RFT

15 KBS 70/53

15 Burpees Box jump overs 24/20

 

 

May 11, 2015

 

A) continuous clock strict press 95/65

B) EMOM for 10 mins:

10 Deadlifts 155/115

2 Box-drop jump overs 30/20"

May 11, 2015

 

A) 4rds: Every two min. perform 8 deadlifts @ 75%

 

B) 3 rounds (individually timed):

10 Overhead Squats 135/95

250m row

*full recovery between rounds

May 11, 2015

 

For time:

75 KBS 53/35

1 mile run

75 KB step ups to 24/20" box

 

A) 20 mins to find you 3RM:

3 sec pause front squat 

 

B) 12 min AMRAP 

4 Muscle Ups

8 HSPU

12 T2B

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