Great Job Terry (3rd place) and Allan (4th Place) At The Northeast Masters Comp! Mark Took 8th, In All C3 Had 2 In The Top 5 And A Top 10!
CrossFit Cape Cod WOD
Complete As Many Rounds Possible In 20 Minutes:
Clean and Jerks
Start At The Weight You Would Do Grace At or Use Approximately 50% Of Your 1rm
Complete 15 Reps For Time and Rest 1:00 and Add 10-20lbs
Do 15 Reps With The Additional 10-20lbs, Rest 1:00 and Add Another 10-20 Lbs. Continue With This Pattern Until The 20 minutes Expires.
Optional
5 Rounds For Quality
10 Ring Dips
10 Weighted Box Step Ups
Use Dumbells Or Kettlebells That You Can Do All 10 Reps Unbroken
CrossFit Cape Cod Clubs
Rock Climbing
Monday Nights At 7:30 Free For Members
Oly Lifting Club
Wednesday and Friday Nights 6:30pm
Endurance Club
Thursday Nights At 6:30pm
Upcoming Events
Masters Comp September 26th
Nutrition Challenge Monday October 5th-November 2nd Party November 7th!
Way to go, C3!!
Well done!
Way to go! Congratulations!
Nice job
Nice work!!!!
75, 80, 85, 90, 95×9
95, 115, 135, 155, 175, 185 x 7
Great job Terry, Allan, and Mark!
75, 85, 95, 105, 115 x 8
Congrats, you guys rock!
Congratulations. Terry, Allan and Mark.
65, 75, 85, 95, 95X7
Thanks so much everyone!
135, 155, 175, 195, 205 for 1
Thank you guys!!
135, 155, 175, 185, 205 x10
Nice job guys!!