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Crossfit Cape Cod December 9th 2015 WOD

December 08, 2015




Crossfit Cape Cod

12/09/15 Wednesday


7 Rounds for Time:

7 Clean & Jerk 155/105 *

7 Burpees over the bar

*Do not exceed 70% of your 1RM


EMOM: 10min

 ODD –  10 GHD sit ups w/med ball 14/10#

Even –  4 Bar Muscle ups

Scale for Optional

weighted sit ups ,

4 CTB pull ups, 4 dips on static bars or rings

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  1. Christopher Judkins Reply

    Is the emom even/odd minutes or both movements within the same minute?

  2. Sarah Lee Reply

    I LOVE this picture. Beautiful women inside and out.

  3. Amy Squeglia Reply

    Excellent 5:30 class! All you grinding it out so early in the morning makes me proud! Keep it up!

  4. Andrea Meagher Reply

    18:09 @ 65#
    Fun 5:30, thanks Amy!

  5. Erin Meagher Reply

    16:46 RX so so tough!!

  6. M Rice Reply

    17:11 55 #
    Thank you so much Sarah for pushing me! Went up 20#!!!! Great class!!

  7. Justin Reply

    13:30 rx. I did 10 GHD with 10 lbs on odd minutes and 3-4 ring mu’s on the evens.

  8. Josh Reply

    12:14 Rx
    Optional: complete substituted bar muscle ups for muscle ups to save my elbow.
    That was a devastating couplet!!!

  9. Andy Mathieson Reply

    16:12 Rx
    Optional kinda sorta done. Total of 50 sit ups and 10 ring muscle ups.

  10. pauls Reply

    15:54 @ 65#

  11. Terry Reply

    15:16 95#
    Optional done. Those sit-ups are still killing me

  12. Kevin Medeiros Reply

    19:14 RX tough one
    Slow moving as I was having coughing fits in between burpees.

  13. Lori Neviackas Reply

    18:50ish, minus a bit of toddler wrangling in between, haha. 75#
    Great to see Sara coaching this morning, you’re awesome Sara! That was the biggest 9:30 class i’ve seen in a while!

    • Sarah Lee Reply

      Thanks Lori! It was great to work with you. You are getting so strong!

  14. Sarah S Reply

    16:49 75# fun wod! And great warm up Jamin!

  15. Kristin Reply

    Love the pic:)

  16. Sarah Lee Reply

    Awesome work today everyone! I’m loving all the energy and motivation.

  17. Erin McGee Reply

    14:41 @ 65#
    Fun 3:30 class!

  18. Hatch Reply

    16:17 #75

    Lots of energy at 5:30m! And love Erin Meaghers playlist!!! Nothin like Genuwines “Pony” to get the juices flowing!!
    Errr, aaaahmm…..I mean umm….

    • Christopher Judkins Reply

      I like how she snuck it on yesterday, I was like “there is NO WAY that I put this on my playlist” lol

  19. Christopher Judkins Reply

    I hated every second of this workout, mostly because I was frustrated, except for the the one in which Jamin clued me in that I had used 155 instead of 135# like I had thought. I was a battle but that made my day. 25:19rx

    • Jon miles Reply

      That’s heavy weight man. Nice work.

  20. Christopher Judkins Reply

    Also great job Michelle for tackling that solo at the 6:30, awesome work!

  21. Kelly Cook Reply

    20:46, 95#

  22. Allan Reply

    9:13 Rx
    Opt. Done

  23. Mase Reply

    15:56 rx weight with Du’s as substitute.

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