The CC CrossFit Blog

Strength Paused Clean Pulls (3 count pause at knee) 4 sets of 3 reps @80% WOD 21-15-9 Power Cleans 135/95 Abmat sit-ups

Strength Front Squat 1 Rep max WOD 3 Rounds 10 Jerks @ 60% of your 1 RM C&J 400 m Run

Strength Back Squat Box Squats 3 sets of 15 reps WOD 10 min EMOM Odd: 5 T2B Even: 5 Front Squats, 205/145

Strength ME UnBroken C2B Pull-ups 4 sets WOD 5 rounds for time: 6 185 lbs Front Rack Lunge steps 10 Push Ups 10 Russian Twist w/ Med-ball 20/14

Strength Front Squats 3 sets of 3 reps-tempo 3 sec down, 3 sec pause, powerful drive up WOD 5 rounds for time of: 20 Calorie Row 20 Wall Balls 20/14

Strength  Snatch: Find 1 Rep Max WOD 10 min AMRAP 12 Goblet Squat 53/35 9 Pull-ups 6 Burpees

Strength L-Sits 3 sets of ME(time) WOD 12 min EMOM Odd: 50 Double Unders Even: 6 alternating Pistols

6AM cancelled.

Attention Announcements Clipper Crew: Mobility WODs are returning to Wednesday 7:30pm-8:30pm, starting next week. January 14th Open gym is now being offered on Wednesday nights 7:30-8:30(on non-Mobility nights) February is going to be Benchmark Month. All our favorite...