The CC CrossFit Blog

WOD A. Death by Squat Clean, 225/135 at the 10:00 Mark: B. Death by Squat Clean, 205/115 at the 20:00 Mark: C. Death by Squat Clean, 185/105 at the 30:00 Mark: D. Death by Squat Clean, 135/85 “Death By” means complete 1 rep the first minute, 2 reps the second minute,...

Strength Strict Ring Dips 3 sets of 8 reps WOD 20 min AMRAP 12 Push Press 135/95 6 L Pull-ups

Mobility WOD This Wednesday, Mobility with Coach Julia. From 7:30 to 8:30.

Strength Back Squat 6 sets of 3 Reps @ 70-75% WOD "Annie" 50-40-30-20-10 Double Unders Sit-ups

Strength  Front Squats 8 sets of 4 reps WOD 20 Min EMOM 10 Thrusters 95/65 20 Double Unders

Strength Snatch Pull 12 min EMOM: 3 Position Pause Snatch Pull at 1RM Snatch weight Pause for 3 seconds at each position then jump and shrug Pos. 1 – just below knees, work for vertical shins and back in full extension Pos. 2 – above knees, work for shoulders over the...

Thanksgiving Week Monday - Wednesday Normal Schedule Thanksgiving Day 10AM ONLY Friday 5:30 & 6:30 ONLY Saturday & Sunday Normal Schedule

WOD AMRAP 12 3-6-9-12… of: Power Cleans, 135/95 Box Jumps 24/20

WOD For time: Run 800m 20 Hang Clean to Thrusters 135/95# Run 400m 10 Hang Clean to Thrusters 185/125# Run 800m