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CrossFit Cape Cod Tuesday 9/2/14 WOD & Announcements

September 01, 2014

Bring a friend (or 10) Saturday, September 13th at 9am To CrossFit Cape Cod!

CrossFit Cape Cod


Workout Of The Day

A.
Establish a 1 Rep Max
Clean Jerk and Clean Without Dropping the Bar

B.
21-15-9
Deadlifts 225/155*
Handstand Push Ups
*Scale as Needed

Announcements:

Clear Your Calendar Saturday, October 18th. We will be hosting a Competition.  Space will be limited. Registration will open this week.

   The new morning class times will be, 5:30am, 6:30am 8:30am, 9:30am Starting Today, Tuesday, 9/2/14
Afternoon classes will remain the same.

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  1. Erin McGee Reply

    Fun wod today. Subbed hspu for push press. Hope everyone had a nice long weekend!

  2. Kevin Medeiros Reply

    A: 195#
    B: 8:07 RX-ish (HSPU with 2-10# plates and a sit up mat on top).
    First time doing any sort of HSPU.

  3. Allan Fleck Reply

    A. 245# C&J&C…..GOT 255# PR. ON C&J but no last clean.
    B. 8:45 Rx with towel wipe down between rounds. for some reason I was real sweaty!!

  4. Mark Lee Reply

    235 clean and jerk. Close but no dice on the second clean.

    I tweaked my back after a long car ride last week so I decided not to do the Deadlifts . Did HSPUs to a blue ab mat.

  5. Zach Reply

    A) 235#- couldn’t get last clean @ 245#

    B) 6:56- 225# & 2 abmat HSPU

  6. Liz Ouellette Reply

    I was asked to take it easy today, so these were Mark’s modifications for me. 😝
    A) did hang power cleans. Worked with 65#, keeping it close, & fast elbows.
    B) 95# deadlifts and push up negatives on the ground.

  7. Kelly Cook Reply

    A. 125# c&j&c.
    B. 10:49, 155# and box hspu. I almost hit my head on the rower while sliding off of the box and onto the floor to dismount. It could not have been too pretty.

  8. Christina Sotiros Reply

    A: 80# c&j&c. Not heavy but still a PR for me. I’m working on those elbows, Mason.
    B: 9:57 115#, box HSPU

  9. Mark Lee Reply

    Good job!

  10. Terry obrien Reply

    A 110# really need to work on th jerk
    B 11:19 Rx 1 AB mat ( i got a couple of no reps from Mason) I did redos Thanks Mason for great coaching )

  11. Shannah Jaburek Reply

    A.) 105#
    B.) 8:17 125# DL and HSPU using a 15# plate w/ 1 ab mat on top

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