July 12, 2013
CrossFit Cape Cod Workout Of The Day
On The Minute For 10 Minutes
1 Hang Power Snatch, 3 Over Head Squats For Max Load
Rest 3:00
10 Rounds On The :45 sec
1 Hang Clean To Thruster For Max Weight
Rest 3:00
Tabata Chest To Bar Pull Ups
9am Hope Crew! CrossFit Cape Cod Raised Over $1000.00 For St. Judes Childrens Hospital, Thank You To Everyone Who Showed Support!
Saturday 9-11am Special Event. Team WOD Biking, Running, Paddleboarding With CrossFit Movements At Each Transition! Join The Fun Rain Or Shine!
Social Share
18 Comments
That was fun!
75# on snatch/ OHS, switched to 65 on last two rounds because my wrist was doing something wierd!
Added weight throughout hang clean/thruster up to 100#
24?? On tabata chest to bar
I brought my overhead squat up to 55#, yay!!! I’m becoming less and less scared of things above my head lol
Nice Ivy!
Snatch/ohs 35,45,55
HC/thruster 45,55,65,70 pr:)
31 ctb with red band
That was fun!
Fun 6am class! Snatch/ohs 25,35,40,45 HC/thruster 35,45,50 PU red/blue 27?
15# 5sq instead of 3, 15#, 7ctb(g&r) Just focusing on form with these positions… waiting for them to “click” in my head. Great energy in 9am class, loved it.
35# for all reps so I can get my form down, starting to he hang of it I think. 40 chest to bars with blue and red bands. 2 points for last day of nutrition challenge. So bummed I won’t b able to make it tomorrow
Did a few snatch/overhead at 65 then finished at 75
Started the cleans/thruster at 65 and finished at 100.
Great job this morning everyone!
I haven’t worked out yet, not sure if I will…I might just eat gummy bears all day…anywhoooo my point to this comment was to see if anyone was interested in me teaching some Active Recovery after the WOD tomorrow. I can teach on the paddle boards or in the box. No paddle experience needed. If interested could you e-mail or text me directly please. amysqueglia@comcast.net or 508-360-6032…..P.S. There will be a small fee for the class but the jell-o shots will be free!!
I’ll stay! It just depends how late the wod goes:)
Tues.1 pt. wed 2pts thurs 2pts fri 2pts.
Did 55# for snatch/overhead squats. I had planned to go up in weight, but found I was struggling a bit, so didn’t want to push it and lose form. 60# on the hang clean/thruster. 21 pull ups with green and blue band. I definitely had trouble getting my chest to bar after a while. 2 points for challenge.
Besides the Jell-O shots provided by the fairy (anyone new to c3 who has NO idea what I’m talking about will find out tomorrow) I’m making some snacks for after the wod to enjoy when we announce the paleo chalkenge winner. See you all tomorrow!
75# OHS pr for me. Did 3 squat cleans at 85#
and 44 C2B pullups. Good wod.
Nice job by everyone this afternoon.
1 point
Did benchmark #2 tonight, 2 points today…
Benchmark #1: 17;25(initial)/15:45(final… guess i wrote it down wrong the other day according to mason)
Benchmark #2:
115 reps, runs were 1:44/1:55 ; 124 reps today, runs 1:23/1;45
33 points total (counting was a pain in the but next time I am keeping a running tally on the blog so I only have to check the previous day lol)
Not sure where we’re supposed to write our scores, but I did 19:23 and then 17:42 for benchmark 1 and 96 with 2:02 as my fastest run and then 101 with 1:57 as my fastest run for the second benchmark, only lost a few pounds but feel so much better when I’m eating paleo, I’m gonna stick with it and try to lose some more!
175# – snatch/ohs
205# – clean/thruster
24 – CTBPU