19
Sep
CrossFit Cape Cod Friday 9/19/14 Adjusted Schedule For This Saturday
This Saturday The Schedule Will Be 6:30am and 12:30pm only.
CrossFit Cape Cod
Workout Of The Day
Friday
5 Rounds For Time
50 Air Squats
1 Minute In A Handstand Hold
Saturday
Run 800m
AMRAP 10 Minutes
10 Pull Ups
10 Ring Dips
Run 800m
Sunday
21-15-9
Toes To Bar
Box Jumps 24/20
Wall Ball
Monday
Sumo Deadlift
1-1-1-1-1
Good luck Mark in the comp on Sunday! CRUSH IT!!!
Kick ass, Mark
Good luck Mark! I’m sure you’ll kill it!
Thanks guys, I’ll try and make you all proud!
And Go Mason in the Spartan Beast!!!
Thanks Mark!
Good Luck Mase & Mark!!!
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8:30
17:25 30 second walkups
9:30 did yesterday’s workout
19:50
17:15. First handstands!!! Thanks for your help, Sarah. It was scary at first, but I think I got it now.
Christina you nailed it!
Every single person did a handstand this morning! For many it was their first time ever. Congrats everyone!
14:30.
Good luck this weekend Mark and Mason!!!
14 something! Good luck mark and Mase!!!!
Prayers for Mason and Mark this weekend! o:)
Great time at the Olympic Lifting Club tonight. Worked on a couple of lifts that I sorely need the practice in. Hopefully I can make more of these.
Good luck Mark and Mason in your events this weekend.
Congratulations to C3’s own Andy Mathieson on graduating from the Mass Firefighters Academy.
Congrats Andy!
Thank you guys so much! Gonna be so happy to start coming to C3 on a regular basis again. See you Monday!
Barbell cluuuub!! Loving barbell club although I’m too wired to go to bed.
Friday 22:05 with 3 laps of handstand walks.
Saturday. 16:07 5 rnd+13 Rx. very nice brisk morning for running!
Kill It Mark and Mason!!
Thanks again everyone! Congrats Andy!!!
Congrats Andy!
19:10 I think – I worked on strict pullips which was tough!! I loooove to kip!
I hope you had great days Mark and Mason!
18 something on the WOD today. Lost time tying my shoe.
Sunday 9:12 high knees & a couple TTB, 20″ box, 10# wall ball
Sunday, 9:36, high knees (got about 3 actual ttb), 20″ box, 14# wall ball. Great supportive Sunday crew!
10:00 Knees to elbows, 2 or 3 actual toes to bar. 20″ box for the first time! Happy about that but the jumps weren’t pretty. 14# WB
7:21 rx
I agree , great Sunday crew! Thanks to Kelly for getting us in and thanks to Andy for organizing the warm-up.
Glad it went well for the 9:00 class!
10:52 rx
Sunday: 7:35 Rx
Just dosing what I can for my fellow C3ers, Michelle. 🙂
Monday
145#-165#-175#-195#. Tried & failed 205# since it’s my current 1 RM for conventional grip, dropped to 200# & still failed.
Still pretty pleased with 195#. It’s definitely a PR, but I’m not sure what my old Sumo 1RM was, so I’m not sure by how much.
Sundays WOD: 5:24 Rx
Monday’s WOD: 225, 275, 295, 315, 345 PR, 355 PR
“Today was a good day.” – Ice Cube
150# PR, first time seeing stars – kinda cool 🙂
Nice PRs guys!! Up to 225.
210# PR…felt great lifting today and had a 60# PR…super psyched since this was always a weak lift for me!!!
185# X 5
Monday: 385#
Monday: 185# total PR for me
Worked up to 465# p.r. 10 #!
1/4 of a ton!!!! ^^^^ awesome
230# sdl, not a PR, but my form was starting to struggle. Thanks Chris and Mason for the tips! I’ll get that PR next time!
190# PR! Thanks for the motivation, Chris. Napoleon Dynamite power!
455#- 20#PR w/ Sumo
Another 1/4 ton!!!
Worked up to 235#
#345 60# PR