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 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 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

February 28, 2015

CrossFit Games Open

Workout 15.1

TBD

 

February 26, 2015

6rds for time:

8 Power Cleans 165/105

12 Push Up

 

February 26, 2015

A)Front Rack Lunges (step back)

 

8-8-8-8-8

 

B)2 min ME row for cals 

Rest 3 mins

2 min ME T2B

February 25, 2015

AMRAP in 15 min of the following sequence:


1 Push Press 135/95(max)
1 Strict Pull-up
3 Push Press
3 Strict Pull-ups
5 Push Press
5 Strict Pull-ups

 

**After the sets of 5, begin again with the single reps

February 24, 2015

"Swinging Away, Annie"
 

Complete rounds of 50, 40, 30, 20 and 10 of:

KB Swings 53/35

Double Unders

Sit-ups

 

February 22, 2015

Open Gym 10-12

Make up on a WOD you missed this week, mobilize or lift heavy things!

 

February 21, 2015

A) Skill Work:

Rope Climbs

 

B) Clean (squat)

Find a 3 rep max

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