The CC CrossFit Blog

Strength Back Squat 3 sets: 5 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% WOD 3 Rounds 400m run 14 Front Rack Lunge 115/75  

Strength Snatch Grip Shrugs from High Hang 5 sets of 5 reps WOD 4 Rounds: 7 Power Snatches 115/75 14 T2B 21 Box Jumps 24/20

Strength Deadlifts 5 sets of 3 reps WOD 5 Rounds 40 Double-unders 20 Wallballs 20/14 10 Push Press 135/85

WOD "Falkel" 25 min AMRAP 8 Handstand Push-Ups 8 Box Jump (30 in/24 in) 1 Rope Climb (15 ft) U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, CO, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, NC, was killed on August 8,...

Strength Snatch Balance 5 sets of 1 rep WOD 3 rounds Run 400m 21 KB Swings 53/35 12 K2E

Strength Back Squats 3 sets of 3 reps; 70%, 80%, 90% WOD 14 min AMRAP 7 C2B 25 WallBalls 20/14 50 Dbl Unders

Strength Pull-ups 3 sets Max Reps WOD For time 3-6-9-12-15-18 Hang Power Clean 135/95 Burpee

Strength Strict Press 3 sets of 7reps WOD 10 min AMRAP 7 Overhead Squats (135/95 lbs) 7 Box Jumps (24″/20″) 7 Toes to Bar

Strength Front Rack Barbell Step Ups 3 sets of 10 Reps WOD 3 Rounds 5 Muscle Ups 10 Clusters 135/95