The CC CrossFit Blog

WORKOUT AMRAP X 20 MINUTES* 2 Muscle-Ups 4 Handstand Push-Ups 8 Alt. DB Hang Snatch (Athlete Choice, Heavy) *DB SNATCHING NATE -- Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and...

PARTNER WORKOUT IN TEAMS OF 3... 2 SETS x 3 MINUTES @ EACH STATION* STATION 1 -- Back Squat (185/125)|(135/95)(115/75)** STATION 2 -- Cal Bike STATION 3 -- Toe to Bar STATION 4 -- Rest *Fight Gone Bad Style. P1 starts on Station 1 / P2 on S2 / P3 on S3 and rotates...

SKILL 3 SETS* 2:00 Max Distance HS Walk or Slow Quadruped Crawl -Rest 1:00 b/t Sets- WORKOUT "DEATH ROW" EMOM x 20 MINUTES* MIN 1 -- 20/15 Cal Row MIN 2 -- 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less.

WORKOUT AMRAP x 15 MINUTES 12 C2B(Pull-ups/banded)(Ring Rows) 25 Hang Muscle Snatch (75/55)|(45/35) 75 Double Under(150 singles) FINISHER 3 SETS* 20 Banded Face Pulls 20 Banded Tricep Pull Down 20 Alt. V-Ups *All sets should be performed with a light or moderate...

STRENGTH 1-1-1-1-1 Back Squat* *Start moderate-heavy and build to heaviest single rep. WORKOUT 3 ROUNDS FOR TIME 400m Run 15 Front Squat (135/95)|(95/65)(75/55) -12:00 Hard Cap- COOL DOWN FOR RECOVERY 3:00 Recovery Pace Bike 3:00 Foam Rolling Upper Back /...

WORKOUT DEATH BY (7:00 CAP).... 6 Russian KB Swings (70/53)|(53/35)(35/25) Reps increase by 6 every minute. 6-12-18...and so on -Rest 3:00- DEATH BY (7:00 CAP)... 5 Up-Down Box Jump Over (20) Reps increase by 5 every minute. 5-10-15...and so on -Rest 3:00- DEATH BY...

STRENGTH 1-1-1-1-1 Strict Press* *Start moderate-heavy and build to heaviest single rep. WORKOUT FOR TIME 40-30-20 Cal Row 12-12-12 DB Strict Press (Athlete Choice, Heavy) 30-30-30 Sit-Ups

WORKOUT AMRAP x 20 MINUTES 40 Single DB Front Squat (50/35)|(35/20) 30 Sit-Ups 20 Alt. DB Snatch 10 Alt. Single DB Burpee

PARTNER WORKOUT IN TEAMS OF 2... FOR TIME 60 Cal Row 60 Pull-Ups 40 Deadlift (275/185)|(185/125) 200 Double Unders 60 Cal Row 200 Double Unders 40 Deadlift 60 Pull-Ups 60 Cal Row *P1 works while P2 rests. Switch every 10 or 15 cal on the rows. Workout must be complete...