W.O.D. & Announcements

Thursday, May 18, 2017

Friday (5/19/17)

Workout of the day:

AMRAP 20 (Partner WOD)

[Rx]
100 Calorie Row
80 Box Jumps (24/20)
60 HSPUs
20 Sumo Deadlift High Pulls (135/95)

[Scaled/Modified]
100 Calorie Row
80 Box Jumps/Step-ups
60 HRPUs
20 Sumo Deadlift High Pulls

• Posted by CCCadmin at 21:00:06 in

Sunday, May 14, 2017

Monday (5/15/17)

For time:

[Rx+]
50 Medball Cleans (20/14)
25 Push Jerks (155/105#)
50 Medball Cleans (20/14)

[Rx]
50 Medball Cleans (20/14)
25 Push Jerks (125/85#)
50 Medball Cleans (20/14)

[Scaled/Modified]

Level II:
50 Medball Cleans (14/10)
25 Push Jerks (95/65#)
50 Medball Cleans (14/10)

Level I:
30 Medball Cleans (14/10)
25 Push Jerks (75/55#)
30 Medball Cleans (14/10)
*Jerks may be taken from the rack for Level I.

*Weights for Level I and Level II are just suggestions.

• Posted by CCCadmin at 17:14:20 in

Sunday, April 16, 2017

Monday (4/17/17)

AMRAP 6:
100m Run 🏃🏽
12 KB Swings (53/35)
12 Air Squats

[2 minute rest]

AMRAP 6:
100m Run 🏃🏽
10 KB Swings
10 Air Squats

[2 minute rest]

AMRAP 6:
100m Run 🏃🏽
8 KB Swings
8 Air Squats

• Posted by CCCadmin at 19:33:37 in

Tuesday, April 11, 2017

Wednesday (4/12/17)

AMRAP 12:

[Rx+]
9 Overhead Squats (75/55)
3 Bar Muscle-ups

[Rx]
9 Overhead Squats (75/55)
3 Ring Dips

[Modified]
9 Overhead Squats with either an empty bar (45/35/15) OR a PVC Pipe
3 Negative Box Dips

• Posted by CCCadmin at 19:12:05 in

Sunday, April 9, 2017

Monday (April 10, 2017)

5 Rounds for time:

200m Run
20 Empty Bar Thrusters (45/35)
10 T2B

• Posted by CCCadmin at 20:20:42 in