15
Dec
Crossfit Cape Cod December 16th 2015 WOD
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
6 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.
Childcare for Monday, Tuesday and Wednesday 9:30 am would be awesome!
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 🙂 I’ll definitely use it once I can get her to stay up past 930!! 😉 thanks!!!!
Love this picture reminds me of a Buddha statue.
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!
5 + 12 + 1 (14# wb, 1pd kb, 65# ohs)
Great big 5:30am class! Thank you Amy!
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!
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!
A: 5 rds x 7 KB RX
B: 295 x 3 / 305 x 1 Legs were cooked at that point
8 rounds (1 pd, OH lunges)
135#
6 + 6 Rx – Thank you Sarah for talking me into that GIANT KB 🙂
135# front squats
Great work with the giant KB.
5 rounds + 22. 55# ohs, yellow KB
worked up to 110# front squat. Couldn’t remember my 1rm so just went be feel.
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.
Thanks man. Nice job doing that last burpee with 3 seconds left. I knew I shoulda done 1 more!
6 Rounds + 12 + 9 1.5 Pd. 45 # OHS
135# FS. Killer WOD
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!
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.
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 !
5 + 12 + 9
14# wall ball, 45# KB, 45# OHS
FS- 95/105/105/105