Crossfit Cape Cod Monday December 21st 2015 WOD
Crossfit Cape Cod
Monday 12/21/15
Strength
Front squat
2-2-2-2
All 4 sets at @ 95%
Met-Con
“Nancy”
400 m run
15 OHS 95#/65#
5 rounds
Core work
3 round
1min left side plank hold
1min right side plank
1 min plank
Optional*
5×30′
rest as needed between sets
Kids Room: We would like to please ask parents to have their children stay in our Kids room during class time. We do not want to create any unsafe situation for any of our athletes or our children. We are trying to make improvements to the area to better suit everyone. Thank you for your cooperation. Villari’s also offers kids self defense classes in our front space during certain class times that may work out well for some parents.
*Optional training is primarily for Athletes who are looking to improve their “Crossfit game” and want to compete or get better at more advanced skills. Based on class times and schedule some of the optional work may not be coached. If you are looking to get better and willing to spend a little more time an cannot preform the optional part of the the days work, Please ask a coach and we will set you up with a scaled progression to help you achieve your goals in the most effective way possible. With all this in mind Optional training is not an “OUT” from mobility after our WOD. Mobility before & after the WOD is a huge factor in keeping our bodies happy, healthy and minimizing injury.
A. 110 x 2, 115 x 1
B. 18:00 55# for rd 1, then 45# rnds 2-5
I call today’s 530 am WOD, “the inmates running the asylum”.
125 FS
20:19 row 500 OHS #45 and I didn’t tip over once!
Hahaha!!
135, 145
18:58 RX I have actually done that even slower at one time
And that was a Pr 🙂 I HATE that wod! Which is why I made
Myself get up and do it!
Good for you Erin! And at 5:30am!!!
A.) 150#x2
B.) 14:45 (400m rows, OH lunges)
One foot has bad case of PF so running is out for a while. Too bad, it was a nice day.
135×2 for 4 Rounds.(hate front squats)
15:26 RX (love OHS, I know that’s not normal)
Great class 8:30!
245 for 2 sets on the fronts. 11:50 rx
70# front squats.
21:49 15# bar. Still getting my core back to what it was
Thank you Nicole for holding onto Russell today! It was so nice of you to stay and get your baby fix
No thank you, a much needed baby fix and I got to brush up on my Dr Seuss…your little ones are so cute!
160# FS
20:54 Rx
155# front squat
16:49 Rx
135# front squat
22:16 Rx 15 OHS unbroken :-D, running killed me. thanks to the couple of girls who cheered me on the last round.
16:03 @45 pounds. I’m so glad I was able to make it in today!
Also want to thank Emily for running that last round with me. Running is definitely not my strong thing .
315#x2 across
12:32 Rx
what a tough WOD got to love the girls!! What a tough combo!
Erin I’m glad you didn’t cry and PR’ed this morning!
Such a cozy 5:30 PM class. Thanks Chris for all your help on my OHS. It really did make a difference. Glad I forced myself to face my nemesis.
No ohs for me. Resting the shoulder for a week.
14 something
6 rnds – 200m sprints 25 air squats 25 sit-ups