The CC CrossFit Blog

WOD For Time: 100 Double Unders 25 Front Squats 115/75 25 Push Press 115/75 75 Double Unders 20 Front Squats 20 Push Press 50 Double Unders 15 Front Squats 15 Push Press

WOD 40 C2B Pull Ups 20 Back Squats 225/145 1 Mile Run

Strength 1 Rep Max Turkish Get-up WOD For Time 9 reps Hang Power Cleans 155/105 15 reps Toes to Bar 6 reps Hang Power Cleans 15 reps Toes to Bar 3 reps Hang Power Cleans 15 reps Toes to Bar

Strength Deadlifts 5 sets of 3 reps WOD 20-15-10-5 of: Power Snatches, 95/65 Box Jump Overs, 24/20

Strength Deficit HSPUs 7 sets of 1 rep: find max deficit WOD 10 min AMRAP 10 KB Cleans 70/53 15 Calorie Row

WOD 3 rounds for time 21 KB swings 53/35 15 Box Jumps 24/20 9 Clean & Jerks 135/95

Happy Halloween WOD For Time: 15 Power Cleans, 135/95 100 Double unders 12 Power Cleans, 155/105 100 Double unders 9 Power Cleans, 185/135 100 Double unders 6 Power Cleans, 205/145

Strength Hang Squat Clean 5 sets of 3 reps @75% WOD 12 min EMOM 10 Wall Balls 20/14 In the remainder of each minute: ME Burpees *Score is total Burpees.

Strength 8 min EMOM 3 L-sit pull-ups WOD 5 Rounds for Time 2 Rope Climbs 4 Deadlifts 225/155 8 Burpees over the Bar