Caption Contest Anyone? How about a free “summer classic” tee or tank for the winner?
CrossFit Cape Cod WOD
A.
Front Squat
3 Sets Of 5 @ 70% Of Your 1 Rep Max
B.
For Time
25 Cal Row
21 Deadlifts 245/165
25 Cal Row
15 Deadlifts 245/165
25 Cal. Row
9 Deadlifts 245/165
Do Not Exceed 70% Of your 1 Rep Max For The Deadlifts. Scale Appropriately.
Advanced Training
A.
10 Rounds Working To A 1 Rep Max
3 Position Snatch
High Hang, Mid Hang, From The Floor.*
*These are not touch and go reps, but they are all squat snatches. (Or Split If Limited) I recommend linking the high hang and hang together, but resetting on the 3rd rep from the floor.
B.
On The Minute For 10 Minutes
Odd: Max Unbroken Strict HSPUS
Even: 1 Legless Rope Climb
Abs and Mobility With Amy S. Tonight at 6:30pm!
Sign Up Here For The 5k Color Run On Saturday June 13th! Proceeds Are Going To Building A 10 Station Fit Trail For The Students And Community! They Re Also Looking For Volunteers To Help With Registration and To “Color” People On The Course! Let Me Know If You Would Like To Volunteer Instead Of Run But Still Be Part Of The Action!
June 14th The Injury Prevention Seminar With Dr. Sean Rockett is a 20$ Donation, All Proceeds Go To The Cranberry Farm On Behalf Of Sean and Julia Braney. See The Facebook Post and Back Story Here
There will not be a 7:30am Barbell Class. Sorry For The Short Notice.
“I’m a pretty ballerina…”
“And those who were seen dancing were thought to be insane by those who could not hear the music.”
“I’m flying, Mase look, I’m flying!!”
Mark- Alright, let’s start the 3:30 ballet class!
Advanced training:
21-15-9
Kettle bell Swing
Prancercize in meters
https://youtu.be/o-50GjySwew
OMG
who wants to start a fund to get Jamin some ankle weights?! lol oh man
or something to prevent pit stains on all his t shirts.
Love the prancercize!!
I think we should all pitch in to get Jamin a pair of those sweet white tights.
I’ll put $10 down!
Haaa! Prancersize! 🙂 hysterical
Nothing in the tank as they say today folks! 105, 10:32 @155
Still asleep two hours later!
I think I did 155 for a and then 9:55 with 205 for b, and Kanin makes such a nice pretty pretty princess! Haha,
Once again christy with the amazing ability to capture the moment!
105 across.
11:42 RX.
105-110#
10:04 @ 155#
“I’m So So So So Happy for my buddy Bruce Jenner!”
For those of you not on fb. “Cause I’m freeeee… Free balling”
Did 215 on fronts. Something like 7:58 or 9:58 was too delirious to tell the difference. Had to take a kid watch break in the middle of the last row. Confused the advanced WOD so did 3 position snatch OTM at 115 and then the 10 EMOM but jus regular rope climbs. Don’t have the guts for legless yet.
I believe I can fly… I believe i can touch the sky!!!!! Lol
A) 85#
B) 11:16 @ 115#
Mason, no more kettlebell swings, let’s dance and be free!
To be read in your best David Attenbourogh voice:
“Here we see the Crossfitter, in their natural habitat exhibiting two different ways of exquisite pood control.”
Jamin – “Mase, I’m meeting my friends at the Barre tonight… care to join?!”
Mase – “Quit flailing around and WOD with me!”
Mase,” if you want muscular legs, you must dance like me!”
85#
11:47 135#
Did the squat snatches up to 40#…such a tough lift! Ran out of time for rest…
A) 95#
B) 10:13 95#
185#
9:39 @225#
A) 120# B) 10:28 RX
AT snathces done with light wieight to work on getting under
the Bar (tough movement)
managed legless rope climbs 3/4 to the top (a first for me)
Nice job terry!!
A: 245# x 5 for 3 sets (Listen to Allan and it was a brutal 3 sets:-)
B: 11:04 RX
A)95
B) 9:50ish at 135. First row only rowed 21cal by mistake. Made it up on second row. Good times.
“Look Mase, I’m trying out for So You Think You Can Dance!”
A. 255×5 for 3 sets
B. 6:42 as Rx
C. Worked to 195#
D. 6/11/7/5/5, LLRC done.
A. 115#
B. 9:53 RX
“Somebody call my Mama!”
Haha! Some funny Comments, the contest closes at noon tomorrow!
FS 205
Snatches 155
HSPUs 8/5/5/5/3 All The Leggless
WOD 8:29
They will mount up with wings like eagles, They will run and not get tired, They will wod and not become weary.
Jamin floats like a butterfly; Mase stings like a bee
A) 105# front squat
B) 9:56 rx
AT) 115#. Went all the way up once, then just tried to get as high as I could on the rest. 2-3 push-ups each time.
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