The CC CrossFit Blog

STRENGTH 1a) Medium Grip Bench Press: 5 x 5, adding weight each set. Rest 60s. 1b) Strict Inverted Rows: 5 x 8-10. Rest 60s. METCON For Max Reps: 3:00 of DB Renegade Rows (50s, 30s) 3:00 of Banded Pushdowns (or Max Calories Ski Erg) 3:00 of Barbell Curls (45, 35) 3:00...

STRENGTH Wide Stance Box Squat: 7 x 3 @70% of 12/3 3RM, every 60s. METCON ”Open WOD 18.2” In a 12 Minute Window: For time: 1-2-3-4-5-6-7-8-9-10 DB Front Squats (50, 35) Bar Facing Burpees Remaining time Max Clean *Scaled (35, 20)

METCON EMOM 20: ODD MINUTES: 30-40s of T2B EVEN MINUTES: 30-40s of Double Unders BICEPS/GLUTES 1) Glute Bridge: 4 x 20s work/20s rest. Max reps. 2) Banded Hammer Curls: 4 x 20s work/20s rest. Max reps. 3) X-Band Walk: 4 x 20s work/20s rest. Max Steps alternating...

STRENGTH (15:00 - 35:00) EMOM 8: Minutes 0:00-4:00: 2 Jerks @75% Minutes 5:00-8:00: 2 Jerks @80% METCON For time: 30-20-10 Alt. DB Snatch (50, 35) Pull-ups Calorie Row 12:00 Time Cap Rx+:(C2B Pull-ups) (Cals on Ski Erg) L3: (40, 25) (21-15-9 Pull-ups) L2: (35, 20)...

STRENGTH Front Squat: 1RM. Rest 2:00 METCON EMOM 20: MINUTE 1: 10 RDLs (185, 125) MINUTE 2: 5 High Box Jumps w. step down (30, 24) MINUTE 3: 200 Ft. Heavy Farmer Carry MINUTE 4: Rest Rx+:(5 RDLs + 5 Front Squats) (Use Heaviest KBs possible for carries) L3: (155, 105)...

METCON ”Open WOD 14.4” AMRAP 14: 60 Calorie Row 50 T2B 40 Wallballs 30 Cleans (135, 95) 20 Ring Muscle-ups L3: (115, 75) L2: (Knee Lifts) (14, 10) (95, 65) L1: (Knee Lifts) (10, 8) (75, 55)

STRENGTH Wide Stance Box Squat: 8 x 3 @65% of Last Monday 3RM, every 60s. METCON 5 Rounds, each for time: 200 Ft. Sledpush Sprint (moderate weight) 20 Burpees Rest 3:00 L2: (15 Burpees per round) L1: (4 Rounds) (10 Burpees per round) Alternate Option – 60 Yard...

SKILL Handstand Walk Progressions x 10 Minutes. METCON AMRAP 20: 50 Ft. Single Arm OH KB Carry Right 50 Ft. Single Arm OH KB Carry Left 25 Air Squats 50 Ft. Front Rack KB Carry Right 50 Ft. Front Rack KB Carry Left 25 Hollow Rocks 60s on Bike, Rower max calories , Jog...

Unfortunately, the city has not resolved the sewage issue and the building is still closed. We will not be having classes this evening(12/11). Please wait for further updates.