The CC CrossFit Blog

A) Warm-up 5:00 Dynamic then grab a PVC 2 Rounds of: 8 Pass Thrus 8 Around the Worlds 8 PVC OHS 4 Yoga Push-ups 20 Banded Pull-aparts B) Prep Partner up and Warm-up Metcon Movements to weights/scaling option you plan on using for Metcon Overhead Squats Double Unders...

A) Warm-up Row 500m Then, 10 Step-ups 10 Hollow Rocks 10 Supermans 10 Squat Thrusts Then, 500m row or 400m Run   B) Mobility Lax Ball x 30s each spot – Triceps – Pec insertion – Scapular   C) Conditioning For time: Row 50 Calories 21 Burpee Box Jumps (24, 20) Row 50...

"Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor"....

A) Warm-up 5:00 of Funnell Tag then, 2 sets With a barbell 5x Deadlift 5x Front Squat 5x Bent-over BB rows 10 Walking lunges 10 Banded Goodmornings *Add weight and repeat B) Mobility Softball in the glute x 30s ea. + Glute Activation C) Strength Touch n Go Deadlift:...

A) Warm-up 2 Round of: 30 Double Unders 20 Walking Lunges 10 Hollow Rocks B) Set-up Metcon Set-up C) Partner Conditioning Not for time w. a partner: 800 Meter Farmer Carry (70, 53) 400 Meter Heavy Sledpush 800 Meter Farmer Carry (70, 53) 400 Meter Heavy Sledpush...

A) Warm-up Coaches Choice of Fun Game B) Mobility Lax Ball: Spend 2:00 on each calve and ankle to prepare for box jumps. C) Conditioning AMRAP 18: 5 T2B 10 Power Cleans (115, 75) 15 Box Jumps w. step down (24, 20) Rx+:(135, 95) L3: (95, 65) L2: (Knee Lifts) (75, 55)...

A) Warm-up, 10:00 5:00 Dynamic Then w. PVC, 10 Pass Throughs 10 OHS 10 Around the World 10 OHS Then w. a barbell, 10 Back Squat 10 Goodmornings 10 OHS B) Mobility, 5:00 Light Goblet Squat 2 x 8 @3311. Rest 60s. *3 seconds down, 3 seconds at bottom, 1 second up, 1...