The CC CrossFit Blog

Strength Weighted Pull-ups 4 sets of 5 reps: increasing weight WOD 3 rounds 10 Deadllifts, 275/185 10 Bar Facing Burpees then… 800 m run x 2

Strength 3 point Bar Bell leg raise 3 sets of 5 reps WOD 14 min AMRAP 50 Calorie Row 40 Wall Ball 20/14 30 T2B 20 Power Cleans 205/125# 10 Muscle-Ups

Strength Single Legged split squat 3 sets of 5 reps(each leg) WOD 400m run 30 Shoulder-to-overhead 95/65 25 Overhead squats 95/65 400m run 30 Shoulder-to-overhead 95/65 25 Front Squat 95/65 400m run 30 Shoulder-to-overhead 95/65 25 Back squats 95/65

WOD Open Workout 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters M 95 lb.  F 65 lb.

Strength Strict Knees to Elbow 3 sets of 7 reps WOD 5 rounds for time of: 7 Power Cleans 155/105 14 C2B Pull-ups 21 Box Jump Overs 24/20

Strength Full Snatch 3 rounds of: Min 1: Triple at 65% Min 2: Double at 75% Min 3: Single at 80% Min 4: Single at 80% WOD 5 x 100m sprints

Strength HSPUs 3 sets of ME WOD 7 min AMRAP 4 Pistols 6 Ab mat situps Rest 30 secs 12-9-6 Deadlift 95/65 Thruster 95/65

WOD Open Workout 15.4 8-minute AMRAP: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., following...

Strength Deadlifts 5 sets of 3 reps @65-70% WOD Death by Dbl Unders; by 5s Min 1 - 5 Dbl Unders Min 2 - 10 Dbl Unders Min 3 - 15 Dbl Unders Min 4 - 20 Dbl Unders…..