CrossFit Cape Cod Thursday July 30th


CrossFit Cape Cod Thursday July 30th

cldpushupCrossFit Cape Cod WOD


Clean and Jerk



10 Rounds*

1 Clean and Jerk 165/115 (Or 70%)

5 Pull Ups

10 Push Ups

15 Air Squats

*20 Minute Time Cap

August 15th Is The Masters Comp! Register To Compete Or Sign Up To Volunteer At The Front Desk!

First WOD Released Double Round Of Fight Gone Bad!

2:00 At Each Station

Wall Ball 20/14 (14/10 Fun and 55+)

Sumo Deadlift High Pull 75/55 (55/35 Fun and 55+)

Box Jump 20″ Step Ups Allowed

Push Press 75/55 (55/35 Fun and 55+)

Row For Calories

9 Responses

  1. Mark Lee

    6:30pm in the front room, free introduction at Villaris Self Defense!!! Come throw me to the ground!!!

  2. Kevin Medeiros

    A: 215# (20# PR)
    B: 19:31 165# / R&P bands
    Sweaty and fun class, but I missed my 5:30 am peeps.