The CC CrossFit Blog

Strength Weighted Pull-ups 5 sets of ME WOD 3 rounds 30 Russian Twists 25/15 30 Goblet Squats 53/35 30 KB Swings 53/35

Strength Front Squats 6 sets of 3 reps WOD For time Run 800m 50 Double Unders 10 Burpees Run 400m 50 Double Unders 15 Burpees Run 200m 50 Double Unders 20 Burpees

Strength FInd 1 rep Max Snatch WOD For time 25 Power Snatches, 95/65 15 C2B Pull ups 25 Overhead Squats, 95/65 15 C2B 25 Thrusters, 95/65 15 C2B

Strength Bent Over Rows 7 sets of 5 reps WOD 20 min EMOM odd: 7 CTB Pull Ups even: 7 Hang Power Cleans 135/95

Strength Strict Press 3 sets of 5 reps; 65%,75%,85% WOD 4 Rounds 200 m Run 21 WallBalls 20/14 12 Deadlifts 185/125

Strength Back Squats 3 sets of 10 reps WOD 7 min AMRAP 5 Clusters 95/65 7 Burpees Rest 1 min 7 mins Row for Cals Rest 1 min 7 min AMRAP 5 KB Snatches 53/35 7 Box Jumps 24/20

Strength Weighted Dips 5 sets of 3 Reps WOD 7 Rounds 7 Toes to bar 7 Pistols 7 KB Swings 53/35

WOD "Marco" 3 Rounds for Time 21 Pull-Ups 15 Handstand Push-Ups 9 Thrusters (135/95 lbs) U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the...

Strength High Hang Muscle Snatch 5 sets of 3 reps WOD 5 rounds 5 Power Snatches 135/95 10 Box Jumps 30/24