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CrossFit Cape Cod Wednesday July 28th

July 28, 2015

cldrobb

CrossFit Cape Cod WOD

A.

Back Squat

2-2-2-2-2

B.

AMRAP 10 Minutes

10 Overhead Walking Lunges Left Arm

10 Kettle Bell Swings

10 Overhead Walking Lunges Right Arm

RX 1.5/1

Advanced Training

On The Minute For 15 Minutes

Minute 1: 3-6 Muscle Ups

Minute 2: Strict Toes To Bar (Control Descent)

Minute 3: 10 HSPU (Strict If You Can Kip If You Have To)

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  1. Kristin P Reply

    A) 145 HB B)5 plus 8. First round Rx. Then I decided I liked the back of my skull in tact and dropped to the 1/2 pood for lunges. Be safe afternoon wodders. Air quality is gonna be bad!

  2. Kevin Medeiros Reply

    A: 385 x 2 (all 5 sets)
    B: 4 rounds + 10 LH + 4 KB RX

  3. Terry Reply

    A) 185 x2 190 x 1
    B) Around 4ish I couldn’t count RX
    That was a challenge

  4. Lori Neviackas Reply

    A. 95#
    B. 5, 26# KB

  5. Kelly Cook Reply

    A) 185#
    B) 5 + 15 Rx
    That was a hot one!

    • Erin Meagher Reply

      Killed it:)

      • Kelly Cook Reply

        Thanks Erin! I didn’t do any extra kettlebell swings though! 😉

  6. jonathan miles Reply

    a)295 b) 6 rounds plus 4 RX

  7. Allan Fleck Reply

    A. 355# x2
    B. 6 + 9 rx
    C. Done. Slow toes to bar burn bad!!!

  8. Erin Meagher Reply

    175#
    5 + 4 RX ouch!
    Did a version of AT.

    • Erin Meagher Reply

      I meant 4 rounds!

  9. Zach Reply

    365# x2
    5 rnds Rx

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