CrossFit Cape Cod, Friday, Saturday, & Sunday 3/28, 3/29, & 3/30/2014

28
Mar

CrossFit Cape Cod, Friday, Saturday, & Sunday 3/28, 3/29, & 3/30/2014

Heidi

CrossFit Cape Cod

Friday

:40 Seconds on :20 Seconds Off X 4 Rounds
Sit Ups
:40 Seconds on :20 Seconds Off X 4 Rounds
Kettle Bell Swings 1.5/1
:40 Seconds on :20 Seconds Off X 4 Rounds
Double Unders

Followed By 

Play
Climb The Cargo Net
 Climb The Wall
Practice Handstands
Traverse The Monkey Bars
Have Fun and Be Creative

Saturday

Open WOD 14.5
21-18-15-12-9-6-3
Thrusters 95/65
Bar Facing Burpees

See The Standards Here
Sunday

We are doing a special workout Sunday as a memorial to the 2 firefighters that were killed in a Boston Fire this past Wednesday. One of them, Micheal Kennedy, was a part time CrossFit Trainer, who also helped on the scene of the Marathon bombing as well. Join us in the memorial WOD for, Micheal Kennedy, and Ed Walsh. 

In Teams of Two
Run 400 Together
As A Team Do 8 Rope Climbs
Run 400 Together
As A Team Do 50 Power Snatches 95/65 
Run 400 Together
As A Team Do 80 Back Extensions
Run 400 Together
As A Team Do 50 Partner Assisted Pull Ups
One person works at a time on the movements, the runs are as a team.

Thank you, goes out to all the Firefighters in our community and extended community, and all their families. 


33 Responses

  1. Love the Partner WOD Mark, Thanks for letting us do something for the tragic events of yesterday.

    I think I might be trying 14.5 on Saturday, just watched the video. Its really cool watching the Superstars of our sport gather around each other to cheer and push the final person over the finish line just like we do at our Box! There certainly is a competitive edge to all of them, but they still all want to see everyone else succeed, which is so rare.

  2. Great job, Jen! I started at 15, nursing a pulled back muscle but felt good. Everyone held strong. I’ve never been more proud to be a Crossfit member, especially after this week.

  3. Thanks for being my partner Jess! If you could assist me with pull-ups during every wod that would be great!

    27:46.

    Great turnout this morning. Thank you everyone for showing support!

  4. WOO that was fun and brutal. Brutally fun. I’d hoped my rubber pants were going to keep me dry but, not a chance in that rain. Love the partner WODs and what a great turn out today was in honor of the fallen Boston Firefighters.

    No clue what our time was!

  5. Team Massi checked out at 25:25. Mom did #65 clean and jerks, and I stay using the same bar for the snatches. Judkins talked me into doing rope climbs to steel and I gladly obliged. Glad we ran as well as they go out in the middle of a storm to save lives, we can handle the rain for a quick run! Glad to be a part of today!