Crossfit Cape Cod December 11th 2015 WOD


Crossfit Cape Cod December 11th 2015 WOD


Crossfit Cape Cod

12/11/15 Friday


Dead Lift


@ 80% of 1 RM


3 Cycles for Total reps

4 min AMRAP of

12 Cal. Row

12  Ring Dips

2min rest between cycles


Establish A 10RM Thruster

Reminder: Baseball T’s and Sweatshirts will be ordered on Saturday so if you want to place your order, do so on the sheets at the desk.  Also, the lost and found will be finding a home at Salvation Army this weekend.  So, please go through it if you are missing something.  Thank you.

25 Responses

  1. Kelly Cook

    5 rounds plus 21 with box dips
    Optional 85×10
    Thanks Liz and Heidi both for working with me today! And thanks Jamin for all of the encouragement on those thrusters!!

  2. Hatch

    #205 partnered with the big kids Meagher and Bushy today. How’s that for a trio.
    Such awesome energy at 5:30 am with Josh’s warm up games. Even tho Bushy cheated and tried to knock me over. Twice. And great throwback muuuuzzic today DJ Jazzy Josh….Holla!
    Fun flashback fierce flowing Friday! Woot!
    Oh and I completely lost all track of my score on the Met-Con. ….Squirrel