6
Jul
CrossFit Cape Cod Tuesday July 7th
CrossFit Cape Cod WOD
A.
On the minute for 8 Minutes
2 Hang Squat Cleans
B.
AMRAP 14 Minutes
5 Squat Cleans 135/95
10 Toes To Bar
15 Box Jump Overs 24/20
Advanced Training
21-15-9-9-15-21
GHD Sit Ups
Back Extensions
THURSDAY AT 6:30pm
Free Intro To Villari’s Self Defense in the front room! Information/Waiver Cards are at the desk.
A) worked from 75# up to 125#
B) 5 rounds at 95# and scaled t2b
I had to run off to get my car in the shop by 7, so couldn’t stay for AT.
75-110
5 rounds plus 5- started with 95 first couple rounds down to 75- scaled toes to bar hands are a mess
85#
4 plus 3 @65#
AT done
Great coaching as always Jamin!
A: 115-195# (failed @ 215)
B: 3 rounds + 5 box jumps RX
I was moving very slow this morning. Today is my first day off in 8 days and I think it caught up to me.
A,) 75#
B.) 4+15 @ 75#
185 across for A). Tried 205 but only got 1.
6 plus 15 reps rx
AT was harder than the WOD!
Oh and this picture rocks!
A. 90#
B. 4 rounds + 5 @85#
A. 95#
B. 5 rds. RX
AT done
A. 225 b. 5+5+10+14 and at. I’m Prob not gunna be able to sit out of bed in the morning.
A. 205-245#
B. 7+5 w/ toes to rings
C. Done
A) 225#
B) 4+24 Rx
A) 75#
B) 4 rds +5+10+3 with 45#
C) did back extensions the GHD were hurting my head
A) 95#
B) 4 + 15 RX
AT Done
4 rounds at 135 worked up to 165 on part a
A) 65#
B) 4+5 65#
AT push press. PR 🙂
A. 130
B. 4 +1 rx 24″ box
A) used 185 across, B) 5 rounds plus 17 RX