6
Jan
Crossfit Cape Cod Thursday January 7th 2016 WOD
Crossfit Cape Cod
Thursday 1-7-16
Met con
250m row
20 air squats
250m row
20 box jumps 24″/20″
250m row
20 KB swings 1.5/1
250m row
followed by
3 rounds not for time
25 banded good mornings
25 weighted sit ups
EVENT
Coach Amy will be holding a mobility class This Saturday at 10 am so come on in and get loose! $5 for member’s and $10 for non member’s. Feel free to bring a friend!
8:02!! Did good mornings and sit ups:)
Thank you Chris for coaching:)
5:59 RX
Thanks for the push at the end … even though in the moment I wanted to yell at you. 🙂
5:49 Rx
That was a burner! The box jumps felt like I had cement blocks on my feet.
Thanks, Jon, for the final 250m push.
6:59 Rx with 24″ box … Yipes!!
7:14 @ 1 pd, 20″ box
Thanks so much Nicole for the great soup.
Your welcome
At the station today. Used our new rower. 30 min row 6871m
7:51 rx
5:47 Rx
PR’d my 1 rep max for my dead lift. 425# (10# pr)
7:42 Rx
7:08 RX
Optional complete
7:25 RX
Did push presses after- 95# x 3.
5:30
Fun burner. Always fun sticking around to watch the 630 class kick butt. Nice work everyone!
7:50. RX.
6:59 RX
8:05 RX. Jumped on the box for the first time in a couple weeks since wrecking my ankle. Slow, but ok!
7:23 RX.
6:59 RX