March 05, 2014
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CrossFit Cape Cod
Workout Of The Day
Power Clean and Jerk
5 Reps On The :45 seconds for 6 Rounds
Followed By
21-15-9
Burpees
Box Jumps 24/20
Please be sure to hand in your final Nutrition Challenge results. We will announce the winner Friday!
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21 Comments
85 for the first part
5:51 part 2
95# for clean and jerks
5:18 for second part (did 20″ box step ups for box jumps)
95lb 6:12
Harder workout today than it sounded, especially after the reps of squats last night at 5:30 and then turning it around for the 9:30 class this morning. Box jumps were tough especially at the end.
55# with bad shoulder for first part.
6:51 for WOD
80 # for clean and jerks
5:22 part 2
#65 power cleans
6:07
NOT on an RXd box. Still scared of smashing my face in !!
75 I think I ended up letting my shoulder talk me out of picking up the bar bell again at about 24 reps… as a side note, I really need to start eating paleo again, the inflammation in my shoulders has been ridiculous…
and I did 7:50 Rx
24″ is really high when your short!
45#
6:50 RX fun!
115# 3:49 box jumps got hard real quick!
65#…6:16
4:56…..95#
75# 7:23 RX. Tough one to come back to after a week of the plague!
A) 135#
B) 6:31Rx
Kevin- that evening class to morning class turnaround is killer. Feels like you never stopped.
Allan- that’s an insane time. Try getting away from the 6″ box next time.
55# 6:04rx
65/70 (probably should have gone heavier but it felt good)
5:39 RX.
A) 95#
B) 4:42
Thank god we finally have some security in this place.
Yes!!! Hahahaaa
65 for clean and jerks
6:54 part 2
Four minutes: thirty.
Ninety five on clean and jerks.
Haikus are the bomb.
95# for clean and jerk from the floor.
4:38 burpees and situps, tweak in the knee so no box jumps 🙁
752 for the WOD finally moved up to the 20″ box!