17
Dec
Crossfit Cape Cod December 18th 2015 WOD
Crossfit Cape cod
Friday 12/18/15
Strength
Dead Lift
3-3-3-3 @85%
MET-CON
“The Chief“
Max rounds in 3 minutes of:
3 power cleans 135/95
6 Push-ups
9 Air squats
Rest 1 minute. Repeat for a total of 5 cycles.
Optional
EMOM 10 min
Even: 6 candlestick to pistols alt.
Odd: 2 strict ring pull ups 1 muscle up
********
Holiday Hours: 12-24-15 5:30 am, 8:30 am, 9;30 am ONLY
12-25-15 Closed
Saturday and Sunday regular hours.
145#x3
16 rds @ 65#
Thanks Jon! Happy Friday!!!
235#x3
20 rds @ 80#
Great wod, could have gone heavier on the cleans.
A: 425# x 3 unbroken
B: 15 rounds + 1 clean RX
Not bad considering I somehow got my butt there at 5:30 am after only 3 1/2 hours of sleep. Dam you Star Wars! Fun Friday class with Jon!
205#
24 rnds + 9 RX
Fun WOD
21+3 Rx. Completed at the home minibox to avoid giving anyone else this narly head cold I got going on.
Use that chest rub!!!!!!
185#
16+6 Rx
335 x 3. 28+3 for chief. Did the AT except for the candlesticks as I forgot to look then up and was running late.
1)355
2)25+2 RX
355#
20 Rx
Optional complete
115#
15 + 3 65# box push ups
195#
14 RX
315#
32 + 3; there is something to be said on having Allan in the corner of your eye and trying to keep up with him. I love “The Chief”.
Optional complete!
That’s a ridiculous round total! Insanely impressive.
15 plus 2 RX. Always a fun WOD!
#125 still getting my strength back 🙂 14+I don’t remember. Fun wod!
170#
13 plus 2 @85# think I wrote 75# on board.
Great working out with you Heidi!
19 RX-My favorite wod ever!
225 for deadlifts
#195
#15 rounds #75
Love fun Friday at 5:30 am! Ya never know who’s will be guest coaching! Thanks John.
Ladies night at 530 today! (except Jamin…) Fantastic fun way to end the week great work!
Soooo happy to be back!! 15 plus 3 65#
175#
13+1 challenged myself and went RX tonight.
385# all 4 set
34+1 rx
Opt done. Great night tonight alot of sweat on floor and alot of people making it hurt!!
135. X3. 16+7 65# fun TGIF