CrossFit Cape Cod Saturday July 18th

July 17, 2015

CrossFit Cape Cod WOD

“Hotshots 19”

Six Rounds For Time Of

30 Air Squats

19 Power Cleans 135/95

7 Strict Pull Ups

Ron 400m

19 Fallen Heroes

Advanced Training

5 Rounds

20 GHD Sit Ups

60 Foot Handstand Walk

About the Author

9 Comments

Mase July 18, 2015 at 12:27 PM Reply

Hero wods are always a grind both physically and mentally. We have such a strong community that always shows up and puts everything they have into these wods!!! Awesome to see everyone take part and push beyond their limits for the fallen Heroes. Impressive work everyone!.
41:38 rx
Erin Meagher July 18, 2015 at 12:42 PM Reply

42:38 rx – big PR which literally NEVER happens anymore! Thank you for running with me McGee:) nice work everyone! so hard.
Erin Lewis July 18, 2015 at 12:43 PM Reply

Stayed at a friend’s up in Norwood and went to crossfit with her husband
Partner WOD
150 wall balls
Row 150 calories
100 burpees over the bar
100 toes 2 bar
24:58
Sad to have missed this hero WOD though. Great challenging workout to honor these brave men.
- Erin Lewis July 20, 2015 at 7:36 PM Reply
  
  55:56 @65# pull ups with bands and rings
Jmiles July 18, 2015 at 1:24 PM Reply

35:01 rx thanks for the push mase, and congrats on a Huge PR
Dom July 18, 2015 at 2:45 PM Reply

31:52 rx
Josh July 18, 2015 at 3:58 PM Reply

The pic above is a hard reminder of those that gave the ultimate sacrifice. That’s why I love this community. I will always be greatful and never mind paying tribute to those who gave all.
Andy Mathieson July 18, 2015 at 4:08 PM Reply

44:03 Rx
Was an honor to do this WOD. Everyone did a great job today. And thank you for running that last 400 with me Mark!
Mark July 18, 2015 at 10:55 PM Reply

Great day at the Box. Thank you Josh for reminding me prior to this one what these WODs are all about. So proud of you Andy! Awesome work!
32:44

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