11
Dec
Crossfit Cape Cod December 12th 2015 WOD
Crossfit Cape Cod
12/12/15 Saturday
21
200m run
15
200m run
9
Pull ups
Wall balls 20/14
Every time your feet touch the ground during the pulls ups or the Wall ball touches the ground run an additional 200m run
Work out ends with 9 wall balls, not a run.
Optional
EMOM 10min: 3 Hang Cleans + 1 Jerk
Great job Josh and Jamin on the programming this week
Enjoyed them all, still sore from GhD sit-ups with a wall ball
I’m loving all the big classes
Any chance of getting a 7 am class on Saturdays? I can’t make it every weekend, but every other Saturday it’s the only time I can get there.
6:47 Rx
Optional – 155#
19:07 I think, r/b bands, 14# ball. I ran so many times!!!!
Optional: 95#
Great 8am class! Thanks Jonathan and Mase! Not sure of time but I ran a lot!!!
Fun wod! Either 10:07 or 11:07 RX forget what I wrote!
95, 115,125 for optional
4:17 Rx
My one in every four week workout where I beat Al and Jamin. Holla!
Haha, good job Josh!
10:00 RX. I did better than I expected so that was fun!
7:40 RX. My everyday workout I dont beat Al and Jamin. And Andy, and Tyler. And Josh. And a few others im probably forgetting.
175 on the optional
Jon, you beat me more often than not. Haha.
11:13 rx to the 10′. A lot harder than it looked. Thanks Jamin!!
4:52 Rx
Worked out with Allan before class. He beat by seven seconds.. Having someone to chase has always pushed me to work harder.