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CrossFit Cape Cod, Tuesday 2/25/14

February 25, 2014

CrossFit Cape Cod

Workout Of The Day

1 Set Is:
1 Hang Power Snatch
1 Power Snatch From Below The Knees
1 Power Snatch From The Ground
3 Over Head Squats
Do 5 Sets Working To A Heavy Weight, And Resting Between Sets For 2-3 Minutes. The Goal Is To Do All Six Reps As One Unbroken Set And Focus On Being Fast And Solid In Your Movements.
Compare To 1/26/14

Followed By

AMRAP 8 Minutes
4 Power Snatches 135/95
4 Burpees Over The Bar
4 Box Jumps 30/24

Active Recovery This Saturday At 1:30! Come stretch and mobilize for 1 full hour with Amy Squeglia!
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  1. Erin Meagher Reply

    That was a fun workout!
    worked up to 75 on snatch/ohs

    6 rounds plus 2 @ 65

  2. Sean Mastro Reply

    The Mastromatteo, Breakfast Morning Dish.

    2 large eggs
    Kalamata Olives
    Large Cherry Tomatoes
    Provolone Cheese
    Green leafy Lettuce
    Olive Oil
    Roast Beef, sliced
    salt n pepper to taste

    Prepare salad with green leafy and cherry tomatoes halted. Rip sliced roast beef and fringe around outer edge of salad. Mash up Kalamata olives to desire and scatter around inner circle.

    Prep egg mixture, crack 2 eggs in bowl, add a little milk, mix to consistency prior to luring (pouring) into pan.

    grate cheese, or thinly slice, so it gets into all of eggs, have ready to add to pan.

    coat pan with some olive oil, medium low heat, don’t let it smoke, add cleaned mushrooms and sauté, once mushrooms cooked to desire, pour in egg mixture, add cheese, mix it up.

    Plate the mushroom and eggs, good to go.. Mangia!

  3. Paul S Reply

    Did 1 arm KB snatches for part A
    AMRAP: 6 rnds + 4, subbed DL@155# for snatches

    Thanks Mark for helping me to try and get this shoulder back up and running.

  4. OldNatickRookie Reply

    A.) Worked up to 70#

    B.) 5rds + 1 snatch 75#

  5. Allan Fleck Reply

    worked to 145# last two sets
    amrap 7 rounds plus1 RX
    Kristens speed kept me motivated!!
    Nice work today everyone at 4:30!!!

  6. Sarah Sprague Reply

    Super fun 5:30 class!
    Worked up to 55#
    7 rounds plus 1 using 55#

  7. Kelly Cook Reply

    Did 5 sets at 65# for part A. I was really trying to work on my form because it was definitely shaky.

    5 rounds plus 10 reps at 65# and with a 24 inch box, which I have never done before. It felt great considering box jumps were my biggest fear when I first joined CrossFit!

  8. Christopher Judkins Reply

    Best night at the box in awhile, inspired by the Open Preview video. Def made me feel like I’m sandbagging.

    Pre-Wod warm-up with Allan (it was his finisher/cool down):

    3 rounds of:
    Legless rope climb
    Handstand walk to ghd
    10 ghd situps
    Handstand walk back to rope

    Part A I used 75# for the first three sets then went up to 95#, really trying to concentrate on form and timing.
    Part B started off with 115# and got thru 4 rds but almost missed the last rep with horrible form so stripped down to 95# for another round plus 4 snatches.

  9. Heidi Lacava Reply

    2 points…45,45,50,55,60…6 rounds+ 2ps @ 55#

  10. Tim Reply

    7 rounds with 95#. Light weight on the 5 sets.
    2 points

  11. Ann Massi Reply

    Arm trouble keeps me from snatches. Did power cleans 75#
    8 + 4. 65#
    2 points today

  12. Zach Reply

    A)- worked to 165#
    B)- 6 +2 Rx
    Felt weak & tired last 2 days

  13. Ashley Reply

    Worked up to 80#; 6 rounds #65 2 points

  14. tracibushy Reply

    Great job tonight by everyone, and such a fun (huge!) 5:30 class!

    worked up to #75 for part A, then,

    8 rds @ 65#

  15. Chris Massi Reply

    85# for the first set, but subed front squats for overhead due to wrist. 6 rounds even with 75#

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