June 09, 2014
Sumo Deadlift
Warm Up to Max Number of reps at 75% of your 1 rep max.
Followed By
21-15-9
Power Cleans 115/85
Shoulder to Overhead 115/85
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21 Comments
168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648
Mashpee, MA 02649
(508) 648-5648
CrossFit Cape Cod Monday 6/9/14
CrossFit Cape Cod
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A) 105# x 10 reps
B) 10:42 with 50#
Nice work!
Skipped the Deadlift did some back extensions
9:? With hang clean at 75#
A. 145# × 8
B. 9:44 @ 65#
A: 275# x 11
B: 9:03 @ 95#
A: 185 x 6
B 12:01 RX
A.) 125# x 10 reps
B.) 9:59 @ 65#
175×11 reps
10:38 Rx
155# for 10
8:28 with 65# and push ups
175x 12.
8:45 @ 75 pounds.
didnt have enough weight at the house for the summo portion, so we ran 3 1/2 miles, then did the b part: 7:08 rx
285# x9
6:15 at 125#
Also got my first bar muscle up before the WOD tonight! Wooo!
A) 240# x 5
B) 14:37 @135# Power clean/Push press
Way to go Bill on winning the nutrition challenge, keep up the hard work! Also shout out to Andy on your first bar muscle up!
1. 305×18
2. 8:46
Congrats Andy!!!! That’s awesome!
A.- 305×12
B.- 5:55Rx
135 x 12 reps
11:49 with 75#
Congrats Andy! Zach you crushed it!!!
A. 325# x 15
B. 8:22.
Nice work Andy !!!!
Congrats Andy! And, wow Zach! Amazing!
185x 13
11:00 with push press @75
NIce work Andy!
A. 155# X 10
B. 24:43 RX