29
May
CrossFit Cape Cod Saturday May 30th
CrossFit Cape Cod WOD
A.
On The Minute For 10 Minutes
Clean x 2
B.
3 Rounds For Time
35 Wall Balls 20/14
25 Box Jump Overs
15 Chest To Bar Pull Ups
Advanced Training
On The Minute For 12 Minutes
Odd: 14 x GHD Sit Ups
Even: 14 x Pistols (Weighted If You Are Good At Pistols)
Rest 3:00
On The Minute For 12 Minutes
Odd: 14x Back Extensions (Slow Down and Do Smooth Controlled Reps)
Even: 5 x Strict Pull Ups, Lower Down With Full Control, No Dropping From The Top.
Looking good Jana!!!
22:01 RX. 10 foot target. I only almost passed out twice from the heat.
Tried what I could at home. Ditto on the heat thong. The AT almost made me pass out.
That should be heat THING
A) worked up to 125#
B) 15:40 Rx – 16# WB to 10′ target, 24″ box
95, 110, 115
18:32 I believe- rx
Did half of AT then quit:)
Fun working out with Mase, Allan and Jamin- thanks for letting me join in with you elite athletes:)))
Great work today everyone!!
20:57 rx 16# 10′ 24″ box
Clean 95, 115 worked power and squat
AT complete
Good times Erin! Thanks for the elite reference but far away from that! Allan and jamin can take that title!
Try loosening your thong if it’s makes you feel like passing out. @Justin LOL
13:46 that was tough.
Did front squat 290
Press 170
7 rounds of GHDs and HSPUs
Not sure if it was RX or not because my thong was normal temperature.
If I don’t wear a thong it bunches in the heat.
16:15
successfully completed box jumpovers…that ankle is healing!!
A. 185-245#
B. 11:01
AT done.