The CC CrossFit Blog

WOD Complete as many rounds as possible in 30 mins of: 50 Double Unders 20 Pistols (Alternating Legs) 20 Kettlebell Swings, 53/35 20 Box Jump, 24/20 in 2 Rope Climbs Run 400 m

WOD 30 Power Cleans 135/95 30 T2B 30 Box jumps 24/20 15 Muscle ups 30 Push press 135/95 15 Thrusters 135/95 30 Pullups 30 Burpees 15 Overhead lunges (45/25 lb plate)

Strength Single-legged Dead Lifts 3 x 10(each leg) 35/25 WOD 10 Min AMRAP 12 Box Jumps 24/20 9 High Hang Power Cleans 115/75 6 Chest to Bar Pull Ups

Strength Back Squat 5 x 3 Add weight each set WOD “Cement Mixer” 7 rounds On the 3:00 Run 400m 12 TTB Record times for every round. Top times will be under 2:00 for all seven rounds.

WOD “Charlie Brown” 3 RFT: 15 OHS, 135/95 30 Abmat Sit up 45 KBS, 53/35

Strength 3 sets of farmer walks with plates 35/25 for distance WOD For time: 20 Thrusters 20 Hang Power Clean 20 Push Press 20 OHS 20 Front Squat *Every minute, on the minute complete 5 Burpees. 95/65

WOD "Helen" 3 Rounds 400m run 21 KB swings 53/35 12 Pull-ups or "Eva" 5 Rounds 800m run 30 KB swings 70/53 30 Pull-ups

Strength Find your 1 Rep Max Front Squat WOD 30-20-10 Calorie Row Shoulder to Overhead 115/75

WOD "Diane" 21-15-9 Deadlift 225/155 HSPUs