12
May
CrossFit Cape Cod Wednesday May 13th
CrossFit Cape Cod WOD
AMRAP 20 Minutes
10 Burpees
10 Box Jump Overs 24/20
10 Toes To Bar
Post WOD Accessory Movements
3 Rounds Not For Time
35 Band Pull Aparts
25 Oblique Tilts
Advanced Training
With A Running Clock:
Handstand Walk From The GHDs To The Rope
3 Legless Rope Climbs
Handstand Walk From The Ropes To The GHDs
40 Pistols
Handstand Walk Back To The Ropes
2 Legless Rope Climbs
Handstand Walk Back To The GHDs
30 Pistols
Friday at 8:30am Abs and Mobility!
This Saturday We Are Doing The Obstacle Course WOD At C3, Invite A Friend Or 2
Next Saturday We Are Doing “Murp” This Will Also Be Open To Members and Non Members.
7rds+10+7.
Thanks Mark:)
7 plus 10 plus 7 Rx – maybe could have gone faster today but Andrea and I decided to “pace” it! Ha:)
7 plus 20 RX.
7 + 10 (20″ box)
8 + 15 RX
6:26 rx
6 + 26 RX
I was really slow on the toes to bar.
Terry absolutely killed it this morning.
11+4 RX. Played around on the ropes for AT since I gotta work on that.
7 rds +21 RX. Phew. Burpees
8 + 15 Rx
7 rounds + 7 reps, scaled t2b.
9+24 rx
Adv) got the hand stand walk and pistols. Did 6 and 4 legless half way up the rope instead of 3 and 2… Building up to the full thing. Tried one starting from sitting on the ground just for fun… That was interesting.
8rds+28 RX