5
May
CrossFit Cape Cod Tuesday May 5th
CrossFit Cape Cod WOD
5 Rounds For Time
5 Deadlifts 245/165*
10 Burpee Box Jump Overs 24/20
*Do Not Exceed More Than Your 5 Rep Max Weight
Advanced Training
Use 275/185 On The WOD
On The Minute For 10 Minutes
Odd: :5-10 Strict HSPU*
Even: Row Max Cal In :45sec
*If 10 Unbroken is easy add a deficit
Abs and Mobility Will Be Held Wednesday Night At 6:30. Regular Class Will Be Held Simultaneously
Awesome pic!
8:50 sumos @ 115.
Thanks Jamin!
8:48 RX 265
Even did advanced training!
Nope. 165:)
Who’s the HOT couple Annie and Rich are talking too??
9:28 (145#, 20″ box)
9:00 #165 and step ups
Advanced training.
I should probably start blogging evey day now that I’m an ADVANCED athlete. The line forms to the left fellas for autographs.
1233 95# plus “weighted” burpee box step up and overs haha. take that you advanced athletes! haha
I can’t wait for this WOD today! Not because of my undying love of burpee box jump overs, but because my pregnant (with twins) co-worker just made me finish her giant piece of cheesecake because she couldn’t eat it. And now I feel guilty and full.
8:08 145# that was a fun workout!
50 calories total/30 second hs holds
9:11 95# 20″ box.. Feels good to be back!!
6:41 at 275 and 24″ the strict hspu sucked 7,7,6,5,5. And calories for the row were 20,19,17,16,18
9:24 95# 20″box.
A: 8:33 @275#/24″
B: Did not actually happen since it wasn’t on the board:-)
7:47 rx… COuldn’t hack it at 185#; tRied duriNg the fIrst round but dropped to 165# during the seCOnd round
12/6, 12/6, 11/5, 11/5, 11/5 for the cal row/hsPus strIct for Adv. tra.
9:59 Rx
Did GHD Sit Ups and Row for adv. training.
A. 4:57 @275#
B. 37 hspu’s, 89 cal
C. Yesterday’s snatch’s up to 185# for the singles.
8:53 RX 125 sit ups 75 cal on the row… I think, Alan swiped my paper and sweat all over it lol!!
Did yesterdays this morning 205 x 3 for 3 sets.
115 x 15 20 pull ups all rounds. 1:43 1:56 1:43
Then This Afternoon did todays WOD in 7:22 with 275
5 hspu and 14 cal.
A. 7:00 Rx
B. Mainly 15 sets of 45# strict presses. Started off with HSPU’s but wasn’t able to get many and I think a total of 70 calories on the row.
15 reps**