22
Dec
Crossfit Cape Cod Wednesday December 23rd 2015
Crossfit Cape Cod
Wednesday 12/23/15
Strength
EMOM 10:00
Snatch
1 above the knee + 1 low hang below the knee
Met-Con
Row
10 Rounds for max calories
1 Round =
1 min Row
1 min Rest
Accessory Work
4 Rounds not for time
25 band pull aparts
25 around the back band pull together
Optional
30 muscle ups for time
75 pounds
161 calories
60#
167 cal
60#
147cal
Thank you so much Amy for the delicious cookie, and a fun 5:30!!!
Happy holidays!
A: 135# (wasn’t feeling it)
B: 188 cal – I thought I did alright until Dan threw up a 215. He is a rowing machine.
Thank you Amy for my personalized cookie:-) I will make sure not to eat it and shalack it and hang it as an ornament.
75#
176 cal
I wanted to say thank you to this wonderful CF community. As some of you know, we transferred from Kodiak, Alaska to Cape Cod last summer … it was literally as far as we could have possibly gone and still be in the United States. It was an especially hard transfer for me for several reasons and I’m not sure I would have fared as well without my Crossfit community. This Holiday season, I’m especially thankful for all of you … for making me feel welcome … and not like a weird Alaskan. 🙂
Emily, I adore you.
Ditto!! 🙂
You rock!
I wish there was a like button for this.
Emily, you rock! I hope you and your family have the best Christmas ever!
You are an awesome part of this community. It’s a privilege to work next to you
I think you are pretty fabulous and I love seeing your smiling face!!!!!!
Except for the fact you asked for the sun to go away and long for the weather of your people you ok by me!
Our lives are all that much better for having you in it
Thank you 5:30 class for always rocking my mornings…and those of you that missed today I fed your kettle bell cookies to the birds.
The 5:30 class gets KB cookies! Nope, sorry that still isn’t enough motivation for me to get in at that time. But seeing Amy would be! Miss you Diva!
85# x2 90# x4 95# x2 my form suffered went back to 90# Thank you Mason…that’s why we all do CrossFit…we have coaches that care. You won’t get that at “normal gym” Our CrossFit community is the best!
166 calorie row.
A. 135#
B. 261
C. 8:50
Oh. And a nice little cut above my right eyebrow because I felt like it was a good idea to take a barbell to it. Smh….
Ice ice baby….
Hope you feel better
45# squat snatch…such a hard lift but the strong ladies at 4:30 were throwing some heavy weight around!
126 calories
Emily you are always a ray of sunshine… Your positive personality and attitude is so contagious
All C3 is happy to have you
Rest up Andy! And mery Christmas everyone!!
155#-205#
263 cal
5:26 30mu.
Such a bummer Andy!!
75, 85, very sketchy 95
169 row