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CrossFit Cape Cod Friday June 12th

June 11, 2015

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CrossFit Cape Cod WOD

AMRAP 20 Minutes

10 Knees To Elbows

2 Deadlifts 315/205 *

10 Burpees

*Do Not Exceed 80% 1 Rep Max on the Deadlift

Advanced Training

3 Rounds

Back Squat 75% Of 1 Rm x 5

100ft Handstand Walk

Rest 3:00

Reminders

Saturday is the Quashnet School 5k Color Run! Show Up At The School Around 7:45 to Register!

Sunday Join Us At C3 For Dr. Sean Rockets Presentation on Injury Prevention, If You Only Attend 1 CrossFit Seminar This Year, This Should Be The One! 20$ Donations Made To The Hero Triathlon On Behalf of Sean Braney. 10am-11am

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  1. Erin Meagher Reply

    Soo sad to miss fun Friday this morning !! Hope all my peep had FUN!
    Happy Birthday Dre!!

  2. Andrea Meagher Reply

    8rds@ 125#
    Thanks josh!!! Fun Friday:))

  3. Sarah S Reply

    Happy to not fall off the “merry go round”
    8 + 2 155# k2e/ghd sit ups
    100# x 5 x 3/ handstand holds

  4. Kevin Medeiros Reply

    8 rounds + 7 k to e @ 315# (weight was no joke on the DL’s)

  5. Terry Reply

    9 rounds RX

  6. Allan Fleck Reply

    This combo was very tough!! Glad I’m resting this weekend!!
    I second that Kevin!!
    12+10 Rx
    AT: 305# x5 4x 25′ marked run on lawn.

  7. Erin Lewis Reply

    8 rds + 5; 125#

  8. Lori Neviackas Reply

    4 burpees shy of 8 rounds,105#
    Practiced hand stands on my own after stretching.

  9. Erin Meagher Reply

    9 rounds plus 3 #185
    Thanks Jamin for the help with handstand walk:) that was fun!!

  10. Caroline Reply

    8+11 rx
    AT at 145# and the walks.

  11. Justin Neviackas Reply

    14 rounds at 255. Tough tough combo. AT: 225,245,245 did Jamin’s practice stuff instead of walks.

    • Justin Neviackas Reply

      Deadlifts still scare the shit outta me so I went lighter and did more rounds. Was still effing hard.

  12. Heidi Lacava Reply

    7+10… 3rds RX last 4rds+10 195#

  13. Kevin Reply

    8 rounds 255# dl

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