CrossFit Cape Cod July 3rd and 4th

3
Jul

CrossFit Cape Cod July 3rd and 4th

Christy Lynch Designs

CrossFit Cape Cod WOD

Friday

Tabata This

:20 seconds on :10 seconds rest x 8 rounds

Row

1:00 Rest

Pull Ups

1:00 Rest

Push Ups

1:00 Rest Sit Ups

1:00 Rest

Air Squats

Your score is you lowest number from each movement added for a total.

CrossFit Cape Cod WOD

Saturday

‘The Seven’

7 Rounds For Time

7 Handstand Push Ups

7 Thrusters 135/95

7 Knees To Elbows

7 Deadlifts 245/165

7 Burpees

7 Kettlebell Swings 2/1.5

7 Pull Ups

There is no 10am class tomorrow but we are having the 7am, 8am, and 9am

The Masters Comp is on August 15th

11 Responses

  1. Mark

    38:32rx on the sevens. HSPUs are getting better so that was a 6 minute PR. Great working out with the 7am class!

  2. Erin Lewis

    34 Tabata This : pull-ups with b/r band getting stronger with them and loving it, p/u on box because by then my arms were jello!

  3. Kevin Medeiros

    46:31 on “The Sevens” scaled HSPU (2 mats) and pull ups (r/b bands)
    Happy Fourth of July.

  4. Erin meagher

    5 rounds 27: something- had to leave! 65 thrusters/155 DL/ 2 mats
    Happy 4th everyone!!