The CC CrossFit Blog

WOD 12 min EMOM Odd: Lateral Box Jumps Even: Plank Holds then… 15 min AMRAP 50 Double Unders 10 C2B 5 Deadlifts 225/155

Strength Negative Deficit Handstand Pushups 3 sets of 5 reps WOD For time: 40 Wall Balls 20/14 20 Med-Ball Situps 20/14 40 Pistols 20 Med-Ball Situps 20/14 40 Wall Balls

Strength Front Squats 5 sets of 3 reps; 3 sec pause at bottom WOD “Black and Blue” 5 Rounds 10 Power Cleans, 135/95 10 Burpees

Gainz Lab GET STRONG IN 8 WEEKS Run Faster. Jump higher. Move the obstacles that are in your way. There’s nothing like setting a new PR and ringing that bell. The elation, the congratulations from classmates and coach, combined with the knowledge you just got better,...

Strength Snatch Pulls 5 sets of 2 reps WOD 18-15-12 T2B Power Snatches 95/65

Strength Overhead Stability Walk 10 sets WOD "Helen" 3 Rounds 400m run 21 KB Swings 53/35 12 Pull-ups

Strength 14 min EMOM Bear complex 115/75(1 round) WOD Sprints 3 x 50m 3 x 100m

Strength Bent over Rows 5 sets of 3 reps WOD For time: 50 Double-unders 15 Thrusters 95/65 50 Double-unders 15 Thrusters 50 Double-unders 15 Thrusters 50 Double-unders

Gainz Lab GET STRONG IN 8 WEEKS Run Faster. Jump higher. Move the obstacles that are in your way. There’s nothing like setting a new PR and ringing that bell. The elation, the congratulations from classmates and coach, combined with the knowledge you just got better,...