CrossFit Cape Cod July 3rd and 4th

July 03, 2015

CrossFit Cape Cod WOD

Friday

Tabata This

:20 seconds on :10 seconds rest x 8 rounds

Row

1:00 Rest

Pull Ups

1:00 Rest

Push Ups

1:00 Rest Sit Ups

1:00 Rest

Air Squats

Your score is you lowest number from each movement added for a total.

CrossFit Cape Cod WOD

Saturday

‘The Seven’

7 Rounds For Time

7 Handstand Push Ups

7 Thrusters 135/95

7 Knees To Elbows

7 Deadlifts 245/165

7 Burpees

7 Kettlebell Swings 2/1.5

7 Pull Ups

There is no 10am class tomorrow but we are having the 7am, 8am, and 9am

The Masters Comp is on August 15th

11 Comments

Sarah Lee July 3, 2015 at 7:02 PM Reply

40 RX. Fun huge morning.
Kelly Cook July 3, 2015 at 7:15 PM Reply

39 rx, 3 days in a row of 5:30 am class, and according to Hatch, I get a gold star!
Kevin Medeiros July 3, 2015 at 7:29 PM Reply

41 with r/p band on PU’s
Erin Meagher July 3, 2015 at 8:25 PM Reply

40 rx . The sevens should be a good time after Fourth of July shenanigans tonight!!
pauls July 3, 2015 at 8:35 PM Reply

40 scaling on pull and push ups
Mark July 4, 2015 at 8:45 AM Reply

38:32rx on the sevens. HSPUs are getting better so that was a 6 minute PR. Great working out with the 7am class!
Erin Lewis July 4, 2015 at 9:49 AM Reply

34 Tabata This : pull-ups with b/r band getting stronger with them and loving it, p/u on box because by then my arms were jello!
Kevin Medeiros July 4, 2015 at 9:53 AM Reply

46:31 on “The Sevens” scaled HSPU (2 mats) and pull ups (r/b bands)
Happy Fourth of July.
Justin Neviackas July 4, 2015 at 2:26 PM Reply

My arms and legs are still aching 4 hours after the 7s workout. 32:35 rx
Jen H. July 4, 2015 at 6:28 PM Reply

The Seven: 46ish, scaled all over the place, but couldn’t not WOD today. Happy 4th!
Erin meagher July 4, 2015 at 7:03 PM Reply

5 rounds 27: something- had to leave! 65 thrusters/155 DL/ 2 mats
Happy 4th everyone!!