25
May
CrossFit Cape Cod Tuesday May 26th
CrossFit Cape Cod WOD
AMRAP 15 Minutes
45 Double Unders
30 Front Rack Lunge Steps 95/65
15 Kettlebell Swings 2/1.5
If you have time do the C. Part from the A.T.
Advanced Training
A.
3 Snatches Every :90 seconds x 10 rounds
B.
Max Back Squat For The Day
C.
3 Rounds
5 x Snatch Grip Deadlift
20 Weighted Sit Ups
Rest As Needed
3 Rds+ 90 singles+ 7 front rack lunge @ 55#.
Thanks Mark!
3 rounds plus doubles plus 2 lunges RX. I despise that kettlebell. It makes me want to cry a little!
I think I may have cried a little as wel on a few of those swings so you’re not alone:-)
A: 3 rounds + 90 su + 7 lunges @95#/2 KB
B: Worked up to 315# on snatch grip deadlifts/1.5 kb for sit ups.
2 rounds plus some reps, Rx, though I mixed up the order in the second round.
2 rds + 79 single unders
45# snatch
110# snatch deadlift 10# weighted sit ups
165# back squat PR!! Upped 30#
Wow! Congratulations!
Thanks Sarah!! Felt so good.
3 rnds+25
2 + 30 +15 RX.
30# PR after all that is awesome Erin L!
Progress!
Holy pregnant legs batman. I am having a little trouble with stairs after that. 4 rounds plus 16 dubs RX. 145 for 2 rounds on the snatch. 275 on back squat tried 295 but had to dump it 225 on the deads a 40# improvement over the last time on those but that was 3 years ago. 53# kb on the sit ups.
2 rounds plus 45 more slowwww doubles and 25 lunges, 65#, 45# kb.
Worked to 70# on snatch
135# back squat
95# dead lifts, 18# weight
I’m tired…but happy
2 rounds + 90 singles + 29 lunges rx
Part 2: snatch grip DL #65, weighted sit ups 18# KB
4 rds + 63. My legs are in agony from the past 3 days! It hurts so good.
I am also super proud of my wife coming out for her first time. She will be sleeping well tonight!
Worked up to 155# on the snatches. 205# on the deads and 25# plate on sit ups.
There’s a hero, right there!!
4 + 45 Rx
Snatched up to 185#
365# BS
185,225,315, DL- 2p kb. My thumbs r throbbing from hook grip on these painful but fun. !
My legs are in full on protest between Murph, Monday’s WOD and this mornings lunges. I was trying not to die so I had to choose between counting rounds or staying alive.
Singles
65lb lunges
Whatever the yellow kettlebell is.
And advanced training after bc I’m an advanced athlete. All this AND IM FUNNY!!!!
3 rounds, plus 6 DU RX. I also am not a fan of the big kettlebell!!
Did AT with Heidi and Terry. Worked up to 85# on the snatch, worked on back squat, but not too my max (not enough time), and did 135# snatch deadlift.
2 rnds + 45 DU+ 12 lunges 45#.
“to my max,” not “too”
As an English teacher, I feel obligated to fix my typo!
Way to go everybody, love to hear all the tough mindsets and PRs!
I owed everyone a true Murph so I did it today:
20# Vest 1 Mile run, 100 Pull Ups, 200 Push Ups, 300 Squats 1 Mile Run. 1st Time not partitioning everything, took 75 minutes!
3 rounds + 14 dubs. BURNAHHHH!!!!
Great work everyone
3 + 60 Rx
Did 225# for the DL with 20 GHD situps
3 ROUND + 35 DU’s RX what a burner
AT 75#on the snatch 135# Snatch DL DL were soo hard Didnt even come close to my 1 Rm max
Only did them because of peer pressure from Kelly and Heidi
2 rds+45+16 65# on lunges 45# KB and very stinking slow DU
Snatches 75# BS 155# Snatch DL 135#
Thanks for working with me Kelly and Terry, the right kind peer pressure never hurts!
3+85 rx…. Legs are toasted!
3rds +20 DUs. Tried the 1.5 KB. It laughed in my face. Guess I’m not ready for that yet. 🙂