CrossFit Cape Cod
OK, I give up. Please tell me where some/all of the Masters WODs have been/are posted. I know people have been practicing them and Ryan, who hasn’t been a member here for over a year, showed me two of them on his phone at one of our softball games a few nights ago. Thanks.
Wow! Zack your going to have to teach me how to coordinate gym clothes like that! I’m impressed, even your shoe laces match!
I was thinking the same thing. The man is styling!
1. “The Sled Sprint” At the starting line athletes will have an empty sled and 2 plates. On “Go” athletes advance the sled ahead 50 meters.Return to the starting line and retrieve one of the plates. Run the plate to the sled, and run back to the starting line and run the second plate to the sled. Then pull the sled back over the starting line. For time.
2. “The Barbell Complex”AMRAP 4:004 Deadlifts3 Hang Power Cleans2 Front Squats1 Shoulder To Overhead35-39 155/105, 40-44 & 45-49 135/95, 50-54 115/85, 55-59 95/65, 60+ 75/50
3. 7 Minute AMRAP7 toes to bar7 power snatches 75/50, 65/45, 50/3514 Double Unders
4. The Chipper25 Cal Row25 Box Jump Overs 20″25 Burpees25 Wall Ball 20/14, 16/12, 14/1025 Pull Ups (55+ Jumping Pull Ups)25 Wall Balls25 Burpees25 Box Jump overs 20″25 Cal Row
There is a 17 Minute Time Cap
Worked on Overhead squats @ 75# & 95#Thanks Jamin for the help.
Thanks, Mark. With one or two exceptions, I couldn’t have chosen better (for me) exercises and weights myself.
Sorry, just noticed: are the weights for the sled pulls determined, or is that going to be left as an unknown for the day of?
Paul, Your age group will do 25lb plates:)Good attitude man, everyone on the fence and anxious should take a page out of Paul’s book!Today Amelia and I did the WOD poolside with swimming subbed in for the run and air squats because we didn’t bring medballs. But 4 rounds was a great WOD. We didn’t time it but it was fun!
17:49 with 10# wb… wasn’t nearly as bad as I thought it would be!
16:31 rx 10′
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