Crossfit Cape Cod December 16th 2015 WOD

15
Dec

Crossfit Cape Cod December 16th 2015 WOD

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Crossfit Cape Cod

12/16/15 Wednesday

MET-CON

20 min

50 wall ball buy in followed by AMRAP

12 KB Swings 2/1.5

9 Burpees

6Β Over Head Squat 115/75

Strength

Front Squat

3-3-3-3 @85%

Optional

4 Rounds not for time

Max strict CTB Pull ups

25 GHD sit ups

Please let us know in comments or by email who is looking for childcare during the 9:30 am class Mon, Wen, Fri please. We want to make sure people are going to use it when available. Thanks!!

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Holiday Hours: 12-24-15 5:30 am, 8:30 am, 9;30 am ONLY

12-25-15 Closed

Saturday and Sunday regular hours.

19 Responses

  1. M Rice

    Childcare MWF at 930 will be hit or miss for me – Rylan naps at that time so she is usually a hot mess at 930 πŸ™‚ I’ll definitely use it once I can get her to stay up past 930!! πŸ˜‰ thanks!!!!

  2. Andrea Meagher

    5 rounds+12+1(12#wb, yellow kb, 45#ohs).
    Big 5:30!!! Thanks Amy:)
    In a perfect world childcare Tuesday’s and Thursday
    Would be awesome!

  3. Erin Meagher

    That wod was SO tough that early!! Yikes! I was dying today.
    6 rounds plus 12 + 9 RX – kettle bell nearly killed me.
    95, 95, 115, 120, 95- front squatting was tricky after that wod!

  4. Amy Squeglia

    You were all rock stars today at the 5:30 class! Keep working on your thoracic mobilization…living in a world where we bend over our technology (phones, computers, driving, etc,)puts us all at high risk for poor posture and rounded spines. All your overhead lifts depend on mobile T spines!

  5. Lori Neviackas

    5 rounds + 22. 55# ohs, yellow KB
    worked up to 110# front squat. Couldn’t remember my 1rm so just went be feel.

  6. jmiles

    1) 6 rounds plus 12+4 RX. That smoked me
    2) 225 for 3

    Props to Andy M. for moving some big weight on the front squat. That knee isnt holding you back at all.

  7. Andy Mathieson

    6 rounds + 15 Rx (way to get me by 1 rep Jon!)
    235# x3
    Optional – 3 rounds. Was pretty damn gassed from that wod and just felt like doing the 3 rounds. Good job everyone!

  8. Sarah Lee

    14 pound wall ball, 35 pound KB, 55 # OH Squat. 7 plus 13. That was so tough. I have eaten dinner twice trying to recover.

  9. Allan

    8+2 rx this wod destroyed me!!!
    245#x3
    Saw a lot of people putting in some hard work today!!
    Thanks for the feed back on child care guys, we will do our best to accommodate !