Crossfit Cape Cod Friday January 1st 2016 WOD


Crossfit Cape Cod Friday January 1st 2016 WOD

Crossfit Cape Cod

Friday 1-1-16

Two classes ONLY today: 9:00 & 10:00 am 


Dead lift

5-5-5-5-5 @ 80%


For time:
10 Handstand push-ups
250/205# Deadlift, 15 reps
25 Box jumps, 30/24 inch box
50 Pull-ups
100 Wallball shots, 20/14#, 10’/9′
200 Double-unders
Run 400 meters with a 45/25# plate

9 Responses

  1. Emily A

    175# for deadlifts
    23:15ish … Rx except for the DL at 175# … It’s my new years resolution to be more efficient! 🙂

    1. Brianna — that’s true, and sometimes neither person is right or wrong anyway. That was the point I was trying to make. That sometimes if we engage the ૸conflictࢭ in a positive way, by seeking to understand the other person’s value, we all walk away better for it.

  2. Mase

    225# dl
    Did my wodapalooza wod:
    14:00 cap
    25 pull-ups
    10 pcleans 115
    25 c2b pull-ups
    10 squat cleans 125
    Then got thru 17 of the next 25 c2b’s
    Great work everyone today! This is the time with a new year upon us to think about those goals and prs you are thinking of. Our coaches will be more than happy to answer any questions or ideas on how to get you to those goals.
    Remember that nutrition is a key component to hitting those goals and feeling healthy.
    Happy New Year everyone!!!!