CrossFit Cape Cod Workout Of The Day1. Randy75 Power Snatches, 75/5510 Minute Cut Off2. 3 RFT:15 Burpees300m RowRest 3 minutes between sets. Post all three times to comments..MOBILITY WOD
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I know my class will be making cards for Lexi tomorrow!! Nice picture Cynthia:)
That’s awesome Erin!
My kids will be making some posters and cards too!
The girls at the shoppe are doing something up at the high school for Lexi!
Sorry Mark, I thought some Sundays were rest days. I can catch up today on burpees. Ok? I see surgeon on Thursday 🙂 Been doing pushups also from home. 11, 12, 13 = 36
8 at the 6 doing 75!
Snatchtastic Morning @ C3Derek welcome to your first official class…way to do Randy Rx’d within time limit!Danny P…machine…AnnMarie…awesome! LPC Benchmark WOD 1 in the booksSean…crushed itMichelle nailed itChuck… phenomenalErin…Fantastic work… Tom…way to stay with it…
On top of that the rowing and burpees was slammed as well! Thanks for making be proud gang!
Fantastic Tuesday morning class as always Mike, thanks for the encouragment! 6:34 @ 30 lbs for Randy. I would have done more but I need to do one of those WODs scaled so I need to do all of them scaled. The rowing and burpees after all those snatches weren’t as bad as I thought. Although, check with me around dinner time lol.
Redid open wod 11.1 10 Minute AMRAP 30 Double Unders 15 Power Snatches (75lbs) Pr’d with 305 Reps-I’ll take it!Burpee Row1:44, 1:45, 1:43- Liked those 3:00 Breaks!Good to see Lights Out Benedetti today! Back from an on the job ankle sprain.Good to have so many new enthusiastic members! Keep up the great work and if you missed any of the intros let me or Sarah know if we haven’t already gotten in touch about it.Remember:1. Form/Technique2. Consistent Good Movement3. IntensityLet’s get some!
Kurt M“Randy” Rx’d. 5:10Burpee/Row 1:50. , 1:59. , 2:05 with 10 sec clock malfunction!A special thank you to Mike Mcgrail who counted and pushed me to the Finish line!Coach Jon, thank you for all your great advice and coaching too!
Randy 4:33. Row: had a breakdown. 1:42, 2:00, 2:09. I always preach patience and pace, and boy did I blow that. Mike was killing me today
Jon M that’s the kind of work I love to see from you! That one hell of a score! I’ll have to work harder! Kurt M
8:28 rx2:17, 2:18, 2:16
Randy: 4:32 Rx’d PR
15 Burpee / 300 m Row 3RFT w/ 3 min rest:1:521:482:06
Jon…to say you pushed me would be an understatement….shoved violently to the finish is more like it! Thanks!
In other news: Kurt…you rocked…Zach…you da man…Adam well done way to grind it out!
Randy: 8:02 RX!!!2:15,2:10,2:10
Mcgrail your strength is going thru the roof!
Randy- 4:45 Rx1:50 – 2:03 – 2:13
Found am Olympic barbell and seventy five pounds. Did randy in 5:31 RX on the job at 7:30 at night (no row) so i ran 400 meters and did 15 burps round 1- 2:32 round 2-2:29 round 3-2:33.
Randy – 7:24 RXBurpee/Row – 2:01, 2:06, 2:10
Well that’s just dedication mike! Nice job!
6:44-RXRow/ burpees: 2:20, 2:25.. Can’t remember!
9:48-35lb2:48, 2:42, 2:41
Lost my paper somewhere between C3 and home… I think I did Randy in 6:10 with 35#. Row/burpee – 2:18, 2:27, 2:40?? Something like that 🙂
Bummed I couldn’t make it in today due to child care issues. 🙁 hopefully I will make it in tomorrow. Did my burpees. Watching crossfit games right now. Amazed at these women. Hope I get close to them one day. 🙂 ~nina
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