The CC CrossFit Blog

Strength Snatch Pull + Snatch + OHS 5 sets WOD 5 Rounds 12 KB Box step-ups 24/20;53/35 12 Ring Dips 60 Dbl Unders

Strength Strict Pull-ups 5 sets of ME WOD 10 min AMRAP 5 Hang Power Clean & Jerk 155/105 5 Bar-facing burpees  

Strength Bench Press 3 sets of 5 reps: increase weight each set WOD  Sprint 100m 20 KB swings 70/53 Sprint 100m 15 KB swings Sprint 100m 10 KB Swings Sprint 100m 5 KB Swings

Strength Front Squat 3 sets: 5 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% WOD 12 min AMRAP 7 Burpees over bar 7 Toes to bar 7 Push Press 135/95

Strength Clean High Hang Shrugs 5 sets of 3 reps WOD  15-12-9 C2B Hang Power Cleans 155/105 OHS 155/105

WOD 10 min AMRAP 8 Box Jumps 24/20 10 KB Cleans 53/35 rest 1 minute 10 min AMRAP Row 400m 10 Air Squats Ranger Team 4 teams of 3 For time. Accumulate 150 Front Squats & 120 Pull-ups, while 3rd teammate holds plank position. Each teammate starts at different...

Strength Farmers Walk/plate pinch 4 sets of 200m WOD 12 minute AMRAP 8 HSPUs 12 Hang Power Snatches 115/75# 400 m Run

WOD To honor Peter O'Neil. 2 Rounds 11 Power Cleans 225/155 11 Box Jumps 30/24 11 Strict Pull-ups 11 Deadlifts 315/205 800 m run 11 Deadlifts 315/205 11 Strict Pull-ups 11 Box Jumps 30/24 11 Power Cleans 225/155

Strength Front Squat 3 sets of 3 reps: 70%,80%,90% WOD 4 rounds: 10 KB Swings 70/53 15 Toes to Bar 30 Double Unders