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.

June 1, 2015

A) Bench Press

8-8-6-4-2

B) Not for time:

50 Strict Pull-ups 

Perform pull-ups in as few sets as possible

June 1, 2015

For time:

Airdyne for cals 80/65

40 floor sweepers 115/75

50 wall balls

30 toes to bar

50 hang power cleans 115/75

20 wall ball sit-ups 

50 stick jumps

10 thrusters 115/75

*25 min time cap

June 1, 2015

Against a 15 min clock:

Row 30 sec

Rest 30 sec

Score is total meters rowed

June 1, 2015

A) 5RM Power Snatch

B) As many reps as possible in 10 mins of:

3 DB Snatch 65/40

3 Box Jumps 24/20

6 DB Snatch 

6 Box jumps

9...

9...

12...

12...

June 1, 2015

A) Find your 1RM Back Squat

B) 4 RFT

20 Burpees

12 Back Squats 225/155

Rest 3 mins between rds

Each effort should be performed as a sprint

June 1, 2015

Murph Challenge

June 1, 2015

For time:

100 KBS 70/53

*every time you break perform 15 sit-ups

June 1, 2015

A) Snatch Grip Deadlift 5x5

 

B) 3RFT

Row 250m

10 One-Arm Overhead walking lunge (Right) 40/25

Run 400m

10 One-Arm overhead walking lunge (Left) 40/25

June 1, 2015

A) 3 Cleans + 1 Jerk

Find a max in 20 mins

 

B) "Fran"

21-15-9

Thrusters

Pull-Ups

June 1, 2015

Back Squat

7x3 @ 92%

 

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