CrossFit Cape Cod Wednesday July 28th

July 28, 2015

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)

About the Author

12 Comments

Kristin P July 29, 2015 at 11:02 AM 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!
Kevin Medeiros July 29, 2015 at 11:39 AM Reply

A: 385 x 2 (all 5 sets)
B: 4 rounds + 10 LH + 4 KB RX
Terry July 29, 2015 at 1:28 PM Reply

A) 185 x2 190 x 1
B) Around 4ish I couldn’t count RX
That was a challenge
Lori Neviackas July 29, 2015 at 7:32 PM Reply

A. 95#
B. 5, 26# KB
Kelly Cook July 29, 2015 at 8:22 PM Reply

A) 185#
B) 5 + 15 Rx
That was a hot one!
- Erin Meagher July 29, 2015 at 10:38 PM Reply
  
  Killed it:)
  - Kelly Cook July 30, 2015 at 9:59 AM Reply
    
    Thanks Erin! I didn’t do any extra kettlebell swings though! 😉
jonathan miles July 29, 2015 at 8:37 PM Reply

a)295 b) 6 rounds plus 4 RX
Allan Fleck July 29, 2015 at 8:38 PM Reply

A. 355# x2
B. 6 + 9 rx
C. Done. Slow toes to bar burn bad!!!
Erin Meagher July 29, 2015 at 9:16 PM Reply

175#
5 + 4 RX ouch!
Did a version of AT.
- Erin Meagher July 29, 2015 at 9:17 PM Reply
  
  I meant 4 rounds!
Zach July 29, 2015 at 10:04 PM Reply

365# x2
5 rnds Rx

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