July 21, 2015
Masters Comp Is Officially August 15th, Registration Is Live On Facebook! We will have Pre-Masters 35-39 and divisions for every 5 years after that up to 60+
We are looking for volunteers!
CrossFit Cape Cod WOD
A.
1 Rep Max Thruster
B.
“SQT”
3 Rounds For Time
Power Snatch x 10 95/65
Run 200m
Advanced Training
40 GHD Sit Ups
10 Bar Muscle Ups
30 GHD Sit Ups
8 Bar Muscle Ups
20 GHD Sit Ups
6 Bar Muscle Ups
Or
30 GHD Sit Ups
15 Chest To Bar Pull Ups
20 GHD Sit Ups
12 Chest To Bar Pull Ups
10 GHD Sit Ups
9 Chest To Bar Pull Ups
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18 Comments
It just got serious for games season huh?
A) 125# thruster
B) 6:18 Rx
A. Hit 225 easy. Caught 235 forward and got scared cause I felt the need to poop.
B. 4:03
AT Bar Muscle Ups Were weak. Did some and then used red band. Thanks for doing that one with me Jamin!
Hot.
Thanks for sharing Mark.
Wow….that’s………wow.
A: 205# from rack (ran out of time) worked up to 175# from the ground
B: 5:21 RX
235
3:50
AT done
nice work everyone. Those shuttle sprints were fun.
A) 125#
B) 4:40 RX
120
4:58 RX
At done with chest to bar pull-ups – NOT for time just did it.
110#
6:28 RX
You girls are so strong and fast!!!
90#
5:07 55#
AT done at snails pace, c2b
110#
5:06 @ 50#
Great push by Sarah S and Traci to get me in a half step ahead and not quit the last 10 m or so.
Form the rack
#90
6:00 something. Was a welcome relief from yesterdays!!
I was REALLY nervous going into tonight’s WOD coming back from a back injury. Stayed light and actually felt great with no pain whatsoever!
75#
7:32 or 7:42, I can’t remember, 45#. I may have done a few extra reps because I’m terrible at keeping count.
A) 195 B) 3:48 rx
A. 95#
B. 5:29 RX
215# – PR 🙂
3:39 rx. Really enjoyed that one!
AT – strict chest to bar
Looking forward to watching all you youngins crush the comp in August 😉