1
Jan
Crossfit Cape Cod Saturday January 2nd 2016 WOD
Crossfit Cape Cod
Saturday 1-2-16
Strength
bench press
5-5-5-5-5 @80%
Met-con
amrap 18
1 rope climb
3 power snatch 135#/75#
5 bar facing burpees
Optional
establish max unbroken pull ups
bent over barbell rows same number as max pull ups @135#/75#
There will be a paleo tasting this Monday from 4-6:30. Β It will be provided by Sarah Lee.
Delicious, healthy tasting to start the New Year!!
1/2/16 π
OOPS Thanks Chris!
105# bench
12 rounds w/ 65# for the snatch … which felt suuuuper heavy today. π
225#
13 rds Rx
90# bench
10 rds + 1 rc scaled
65# snatch
95# bench
7 rounds plus 1 rope and 2 snatch, RX
I was really taking forever getting up that rope today, but it was a fun WOD in a torturous sort of way!
115 bench
11 rounds plus 4 RX
100# Bench
10 rnds + rope + 3 power snatch RX
185#
9 rounds + 5 Rx
A) 215
B) 13+1 (did over the bar burpees instead of bar facing. Woops!)
C) Fran (thanks for convincing jamin and I montt) – 4:44
Loving the gym renovations!
Thanks man. We think the people that make up the C3 group are pretty great, and we are trying to make the space match the community. That’s a pretty tough standard to match. We appreciate feedback.
105#
11 rounds @ 50#
215 for 5×5. 14+1 rx. Then PR’d Fran with Tyler and Montt, good times. Good work everyone.
Rested today. I can’t wait to see all the renovations tomorrow!