July 27, 2015
CrossFit Cape Cod WOD
4 x 6 Minute Rounds
1 Minute Deadlift 225/155
1 Minute Burpees
Run 400m
Rest With The Remaining Time In The 6:00 When You Return From The Run
Advanced Training
Snatch Balance
1-1-1-1-1-1-1
Hang Snatch
1-1-1-1-1-1
Try To Keep Rests To Less Than 3:00
If you are early do this before you workout. It’s fine if you do it after you work out.
Have You Registered To Compete In The Masters Comp Or Signed Up To Volunteer?! August 15th Is Fast Approaching!!
Social Share
9 Comments
Rx 2:04, 2:11, 2:24, 2:15 / 60 DL 39 Burpees
Nice seeing Mason this morning
Wrote the wrong number for DLs on the board.
Aww thanks Kevin. Nice seeing familiar faces and new faces this morning.
40/56 rx didn’t keep track of the runs, slow anyways. Great to see so many people this morning.
35 on snatch balance/50# squat snatch
56 DL 47 (I think) burpee 10:24 run Rx. Harder than expected!
81/50 425 seconds rx
37 DL 135#
52 burpees, can’t remember my time.
AT done
I am amazed at how much deadlifts mess up runnin b I forget my numbers it was like 70 something deadlifts and about the same Burpees. Tried the AT but was too hot and sweaty and tired to do it so bagged out.
15,15, 1:37
15,15,1:44
12,12 1:46
12,12 1:45…. RX
82 DL / 76 burpees 423 seconds Not going to lie, I wanted to fake an injury on the third round!!
AT. Worked from pvc pipe up to 205# on both real rough right after that!!