The CC CrossFit Blog

Strength Ring Planks 5 sets of ME WOD 3 Rounds for time of: 800m run 10 Power Snatch 155/105

Strength Jerk 3 rep Max WOD 4 Rounds for time of: 400m Run 20 Chest to Bar Pull-ups 20 Hollow Rocks Ranger Team WOD - 2 teams 800 m Med Ball Run 20 (3 balls per team/team must finish together) 30 min AMRAP Front Rack Lunges 115/75 Hang Power Cleans 115/75 ***Must...

WOD "Filthy Fifty" For Time 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (53/35) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45/35 lbs) 50 Back Extensions 50 Wall Balls (20/14 lbs) 50 Burpees 50 Double-Unders

WOD "Cindy" 20 min AMRAP 5 Pull-ups 10 Push ups 15 Air Squats

Strength Front Squats 3 sets of 5 reps; 65%,70%,85% WOD “Fat Elizabeth” 15-12-9 of: Power Cleans 185/120# Weighted Ring Dips 30/20#

Strength High Hang Snatch Shrugs; work to a heavy weight. 5 sets of 3 reps WOD For Time 600m run 30 KB swings 53/35 15 Burpees 400m run 20 KB swings 10 Burpees 200m run 10 KB swings 5 Burpees

Strength 50 T2B for time WOD 3 rounds for time of: 100 double-unders 7 hang power clean and jerks, 155/105

WOD 9 min AMRAP 300 m Row 10 KB Swings 53/35 3 min Rest 9 Min AMRAP 30 Dbl Unders 8 Push Ups Cashout: 30 Burpees

Strength SOTs Press 3 sets of 5 Reps WOD “OHS-athon” 100 Overhead Squats* for time, 95/65 *10 Toe to Bar penalty any time the bar comes down from the overhead position.