Crossfit Cape Cod Monday December 21st 2015 WOD

20
Dec

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*

Handstand walks

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.

18 Responses

  1. Hatch

    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!

  2. Erin Meagher

    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!

  3. pauls

    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.

  4. Haley

    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

  5. Erin Lewis

    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.

  6. Allan

    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!

  7. Ann W

    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.