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
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
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11 Comments
40 RX. Fun huge morning.
39 rx, 3 days in a row of 5:30 am class, and according to Hatch, I get a gold star!
41 with r/p band on PU’s
40 rx . The sevens should be a good time after Fourth of July shenanigans tonight!!
40 scaling on pull and push ups
38:32rx on the sevens. HSPUs are getting better so that was a 6 minute PR. Great working out with the 7am class!
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!
46:31 on “The Sevens” scaled HSPU (2 mats) and pull ups (r/b bands)
Happy Fourth of July.
My arms and legs are still aching 4 hours after the 7s workout. 32:35 rx
The Seven: 46ish, scaled all over the place, but couldn’t not WOD today. Happy 4th!
5 rounds 27: something- had to leave! 65 thrusters/155 DL/ 2 mats
Happy 4th everyone!!