19
Oct
CrossFit Cape Cod Tuesday October 20th
CrossFit Cape Cod WOD
15-12-9
Power Cleans
Front Squats
Push Jerks
Bar Facing Burpees
Rx Weights 135/95
If you think you can do this unbroken I challenge you to scale up to 155/105
Optional
On The Minute For 12 Minutes
Odd: 40 seconds row max calories
Even: 40 seconds Max Muscle Ups
Nutrition Challenge Day 14!
This is the official half way point! Check out the support email that went out today for tips, motivation and ways to earn extra points! Keep fighting for your health and fitness!
The KB was my nemesis today. Had to put it down so many times. Seemed to take forever to get through them. The other 300 reps flew by compared to the KBs. 18:56 RX.
I’m so tired, I don’t even know what day it is.
You were right Bushy. Totally blog worthy.
16:21 rx and nearly died doing it.
Amazing as always 🙂
Thank you Meghan! I got rhabdo but it was worth it:)
15:47 75# thanks for the push Sarah! Great job Erin:)
Whoa Nelly, things get hard when you lift them enough times. 15:45 @ 155
Thanks Mark for having confidence that I could do #95…started but the front squats got me. Dropped to #85…18:48
Way to push it 8:30 class!
Nice work Nicole!!!
Dang.
32:33 Rx
That was one of the hardest things I’ve ever done. Just wanted to get it over with
Nice Job Sam!
Nice Sam!
Wow Sam! Awesome that you finished that!
17:43 Rx
Optional:
-12 calories every round
-2 muscle ups every round with 3 for the last round
15:02 RX. Great job Sam
13:03 as challenged
little over 1300m total, 29 Mu’s total
Sam that was awesome you have been killing it! keep up the hard work! your last set of burpee’s were priceless!!
22:03 RX
Glad I changed my mind at the last minute about using 155. Wasn’t feeling particularly well today and it was brutal.
21:25 Rx. That hurt!
14:00 135 great wod