The CC CrossFit Blog

METCON With a running clock: AMRAP 0:00-5:00 10 S20H (135, 95) 10 Box Jumps w. step down (24, 20) 7:00-12:00 10 KBS (53, 35) 10 G2OH w. plate (45, 25) 14:00-19:00 20 Walking OH Lunges w. plate (45, 25) (total) 50 Double Unders L3: (115, 75) L2: (95, 65) (20, 15) (35,...

STRENGTH Gymnastics Endurance Week #2 Strict Pull-ups: 3 x submax: Rest 2:00 Set #1: Wide Grip, Pronated Set #2: Shd width Grip, Supinated Grip Set #3: Close Grip Supinated Grip METCON 4 Rounds for total time: 10 Hang Power Cleans (135, 95) 20 Calorie row 25 Abmat...

STRENGTH Front Squat Box Squat: 2RM. Rest 2:00 METCON ”Chuck Taylors” AMRAP 8: 10 Deadlifts (225, 155) 10 Burpees L3: (185, 125) L2: (155, 105) L1: (135, 95)

STRENGTH Floor Press: 1RM. Rest 2:00 METCON ”Bobby Axelrod” For time: 21-15-9 Push Press (135, 95) T2B *33 UB Wallballs after each set (20, 14) (10’, 9’) *If you break during your wallballs Complete 10 Burpees on the spot L3: (115, 75) L2: (95, 65) (Knee Lifts) (14,...

STRENGTH Back Squat: 3 x 3 @80%, 3 x 2 @85%. Rest 2:00 METCON EMOM 20: Minute 1: 100 Ft. Front Rack Carry (53s, 35s) Minute 2: 15 Russian Swings (70, 53) Minute 3: 5 High Box Jumps (30, 24) Minute 4: 15 Weighted Sit-ups (30, 20) Rx+:(Band Resisted Swings) (36, 20) L3:...

METCON In a 30 Minute Window with a partner: 400 Double Unders Remaining time: Max Distance on the Rower *Score = total distance completed L2: (Double Under Attempts) L1: (Single Unders) Alternate Options: Max Distance on Bike Max Distance Sledpull Powerwalk Max...

STRENGTH 1a) Handstand Push-up: 3 x submax (any style). Rest 45s. Rx+:(Strict) 1b) Strict Pull-ups: 3 x submax: Rest 45s. Set #1: Wide Grip, Pronated Set #2: Shd width Grip, Supinated Grip Set #3: Close Grip Supinated Grip METCON AMRAP 12: 10 Alt. DB Snatch (50, 30)...

STRENGTH 1) EMOM 5: 1 Squat Snatch *Add weight each round 2) EMOM 5: 1 Squat Clean + Jerk *Add weight each round 3) EMOM 5: 3 Touch n Go Deadlifts

We are scheduling this work a day late having been closed on 9/11/18. We will honor all that sacrificed and were lost on 9/11/01. METCON ”9/11” For time: 2001m Row 11 Squat Cleans (155, 105) 11 Strict Pull-ups 11 Thrusters (155, 105) 11 Strict Pull-ups 11 Front Squats...