10
Dec
Crossfit Cape Cod December 11th 2015 WOD
Crossfit Cape Cod
12/11/15 Friday
Strength
5-5-5-5
@ 80% of 1 RM
Met-con
3 Cycles for Total reps
4 min AMRAP of
12 Cal. Row
12 Ring Dips
2min rest between cycles
Optional
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.
Allan!!
A. 355# x5 unbroken
B. 9 rounds + 5 cal Rx
Nice job Andy!!
Thank you
135# x 5
6 rds purple band
Fun 5:30! Thx josh!
Have a nice weekend everybody
205#
6 rounds purple band!
Funnnn Friday!!
Thanks Josh!
FUN FRIDAY!!! My 5:30 crew were ready this morning!
315#
9 + 6
A: 405# x 5 unbroken – last one wasn’t pretty.
B: 6 rds + 12 cal red band/straight bar thingy
225#
7 rounds
8:30 & 9:30 classes were big, happy and energetic; great to see.
175# unbroken
7 + 2 purple band
The morning classes were PACKED! So so fun. Everyone was moving so well. Nice job Kevin with that DL.
Thanks Sarah. Sorry if I made you a little nervous on that last rep
315 for 3 of the 5 sets. 9+8 for the wod
#200. 6 rounds two rx 4 with purple band
195
5 plus 12 purple band- rings.
205#
7 rnds + 4 1 rnd RX then purple band
155#
5 plus 17 purple band
205#
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!!
150 x5 unbroken
6 + 6 blue band rings
225 x 5 unbroken
#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
A lot going on in this post Michelle:-)
I know… I wish I was there.
Sam miles, impressive as usual. Figured out kipping dips and was crushing it. I got 345#. 10+6rx… I like dips
Has anyone mentioned how cute Christy is in this picture?