The CC CrossFit Blog

Strength Snatch Balance 7 sets of 1 Rep: find max WOD 100 Dbl Unders 5 KB Swings 70/53 75 Dbl Unders 10 KB Swings 50 Dbl Unders 15 KB swings 25 Dbl Unders 20 KB Swings

Strength  Three Stop Snatch Pulls 5 sets of 2 reps: heavy as possible WOD 12 min EMOM 5 Pull-ups 10 HR Push-ups 15 Air Squats

CAUTION Morning Crew. Please be cautious, there will most likely be black ice on the roads.

Strength Low Hang Squat Snatch 5 sets of 1 rep WOD 10 min AMRAP 15 Wall Ball, 20/14 12 Box Jump, 24/20 9 C2B

Strength Deadlift 1 Rep max WOD 3 Rounds for Time 10 HSPU 10 Deadlifts, 185/125 10 Thrusters, 95/65 10 T2B

Strength Strict Press 5 sets of 3 reps WOD 5 rounds for time: 1 Legless Rope Climb 100m Run 10 KB Snatches 53/35 100m Run

Swim WOD Don't Forget about Swim WOD At Digital Harbor High School Saturday Jan 3rd. 10AM-12PM

Strength Tempo Bench Press 7 sets of 2 reps(3 count descent, 3 count pause at bottom, explode back up) – heaviest possible, WOD Heavy Fran 15 Thrusters 115/85 15 Chest to Bar Pull Ups 12 Thrusters 12 Chest to Bar Pull Ups 9 Thrusters 9 Chest to Bar Pull Ups

New Years Schedule Normal times for New Years Eve. New Years Day: 11 AM