13
Dec
Crossfit Cape Cod December 14th 2015 WOD
Crossfit Cape Cod
12/14/15 Monday
Strength
EMOM 8 min.
1 Hang Clean & Jerk
MET-CON
4 Rounds for Time
10 HSPU
10 Hang Cleans 135/95
10 Toes to bar
Optional
“Flight Test”
Unbroken DU
10-20-30-40-50-40-30-20-10
Yes Tyler, I’m worried. Real. Real worried.
But seriously you look so great in that uniform.
Hot Damn!! Calendar needs to be modified!! Great shot!!!
Tyler’s Angels
You are brilliant.
Now that is a great picture.
This is just a great picture! Danielle:)!!!
115/125
12:22 2 mats/95 was struggling this am!!
Thanks josh!
185-225#
10:01 Rx. Hook grip, hook grip, hook grip. That got the forearm hot!
5:17
155-225; 9:50 Rx; 4:53. That flight was tough after that forearm burner!
Thanks for the great photo idea Mase! Hilarious, im honored.
95/105#
9:25 @ 75#
Worked up to 95#
12:27 75#, box hspu
Worked on double unders, can’t quite do the flight test yet
105/110#
13:34 RX
Optional done
185 up to 215 and back to 205 of the emom. 7:36 for the wod and 4:15 for the flight test.
Hang clean and jerk:105×1, 115×3, 125×4.
14:28 (I think) @ 95#. I actually was able to do some HSPU, rest were negatives.
Note to self….don’t do a happy dance of excitement when you finally get a handstand pushup WHILE you still upside down…
A) 165# B) 20:24 I did the HSPU and T2B, but used 115#
Love the pic! And great job Sam!
90#
14:28 75# 2 ab mats
Thanks Sarah!
Sam, I can’t believe how strong you have gotten. You have more determination than any 15 year old I’ve ever met! Great job sticking with those HSPUs.
I was so pumped to make the 3:30 class and get to coach at 4:30. That was the perfect end to the day.
Worked up to 120#
9:07 box HSPU/ 75 pound cleans.
Thanks guys, I couldn’t have finished that last round without your support.
155-195#
17:45 wrote Rx but I lied 1 mat. That was quite rough, but it was my last day at the box for a bit so I made sure I did the damn thing. Flight test done, which sucked as well! I’ll see you guys soon!
I hope your new job goes well! Come visit when you are in town.
Good luck with everything Chris. Hope to see you back soon.
Good fight thru that wod Sam!
125# hang clean & jerk
5:13 flight test.
Love that photo!
95/115/125 hang clean and jerk
11:42, 95#, scaled HSPU with KB strict presses and scaled t2b with high knees
Attempted flight test several times. Eventually got 10-20-30-30 twice in a row and called it quits. Will try again another day!
225×2,245×3,255×3 C&J
5:56 Rx Oh my forearms!!
5:52 not a pr tripped up a couple of times in the 40’s next time!
Chris You will defiantly be missed!! Can’t wait to see you again. I hope everything works out well!
So much focus, determination, and enthusiasm tonight great job everyone! I’m not exaggerating in the slightest when I say working with you guys is the best part of my day. So inspiring to see people fighting thru a workout but always leaving with a smile 🙂
225# – dropped down to 205# for last 2 lifts
10:04 Rx
Love that picture!! Nice job today to the morning classes!!
Good luck Chris!!
A) 75-105#
B) 11:48 2 mats @75#
finally getting toes 2 bar! could do 4-6 a set 🙂