June 23, 2015
CrossFit Cape Cod WOD
AMRAP 3:00
Row 20 Calories
30 Box Jumps 24/20
40 Push Ups
50 Deadlifts 185/135
Rest 3:00
AMRAP 6:00
Rest 3:00
AMRAP 9:00
Score Each Round By How Far You Get
Advanced Training
A.
Snatch
80% 10 Reps
B.
60 GHD Sit Ups
60 Oblique Tilts With Barbell (Slow and Controlled)
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12 Comments
20bj, 24pu, 15dl@95#
Thanks Amy:))
28 PU, 19 DL, 50 DL RX
Made the full round on the 9 with 4 seconds to spare. That was a sweaty one.
13 PU 23 DL 50 DL RX
HAD 10 SECONDS TO SPARE BUT WAS TOO TIRED TO WALK TO THE ROWER
23 PU, 15 DL, 27 DL.. Those push ups took everything I had.
2 pu, 26 pu, 17 deadlifts rx
That was fun!
3 PU, 29 PU, 15 DL. I think it is safe to say that push ups are not my strong suit.
30 BJ/ 5DL/ 40DL RX
6 DL, 1 rnd, 1rnd + 6 bj
A. 185# x 10
B. Done
16BJ / 1DL / 35 DL
24 box, 125# -> 95# last 15
AT
A) 50#
B) did 5 and then had to go
Did this little bad boy solo after the 6:30 class. 10 Push Ups/15 DL/Full Round
27 push ups/35 dead lifts/1 round + 2 box jumps
23 BJ/30 PU/10 DL