WOD

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19
Jun

CrossFit Cape Cod 06/20/2022

CrossFit Cape Cod – CrossFit

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Bench Press (5-5-5)

1×5 @ 40%

1×5 @ 50%

1×5 @ 60%

*Based off of 90% of Heavy 1-Rep.

This is a Deload Week.

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

10/10 Single Arm DB Deficit Push-Up

20 Box Jumps (24/20)

30 Med Ball Slams Rx (20/14) L2 (14/10) L1 (10/8)

Finisher

Metcon (Time)

FOR TIME

20-15-10-15-20

Alt. Plank Med Ball Taps

40-30-20-30-40

Medball Russian Twists

17
Jun

CrossFit Cape Cod 06/18/2022

CrossFit Cape Cod – CrossFit

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Eva Strong (Time)

WITH A PARTNER…

5 ROUNDS FOR TIME

24 Double-Unders

19 Toes to Bar

2 Clean and Jerks (205/135

400m Run

*Double-unders are done at the same time. Do not move on to the next movement until both partners finish double-unders. Toes to bar are divided between partners. Clean and jerks are divided between partners (each partner does 1 each round). Run is done together as partners.
A Hero WOD for slain Uvalde teacher Eva Mireles.

Mireles was one of two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas. The 44-year-old was an avid CrossFitter who regularly attended Shotgun CrossFit in the same county. Mireles was killed protecting her 4th-grade students and had been a teacher in the district for 17 years.

She was described by friends and family as someone who regularly used her fitness from CrossFit to run in local 5K’s and loved hiking. She leaves behind her husband Ruben Ruiz and 22-year-old daughter Adalynn.

Significance of the numbers:

5 – May

24 – Day

19 – Students who lost their lives

2 – Teachers who lost their lives


Eva Mireles

16
Jun

CrossFit Cape Cod 06/17/2022

CrossFit Cape Cod – CrossFit

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Metcon (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 7 MINUTES**

14 Box Jump Overs (24/20)

7 Ring Dips

14 Single DB Alt. Overhead Lunges Rx (50/35) L2(35/20) L1 (20/15)*

7 Hand Release Push-Ups

*Switch hand holding DB as needed.

-Rest 1:30 b/t Sets-

**Pick up where you left off in each AMRAP.

15
Jun

CrossFit Cape Cod 06/16/2022

CrossFit Cape Cod – CrossFit

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Back Squat (5-3-1+)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – 5 Front Squats (Athlete Choice, Heavy)*

MIN 2 – 25 Med Ball Slams (Athlete Choice)

MIN 3 – :45 Max Sit-Ups

*Option to build or use the same weight for all sets. Bar can come from floor or rack.

(Score is Total Sit-Ups)

14
Jun

CrossFit Cape Cod 06/15/2022

CrossFit Cape Cod – CrossFit

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Ground to Overhead (3-3-3)

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes
Since we are not doing this for the Open, there will not be a 15min time cap

Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb/ 45lb

10 bar-facing burpees

Time cap: 15 minutes

13
Jun

CrossFit Cape Cod 06/14/2022

CrossFit Cape Cod – CrossFit

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Bench Press (5-3-1+)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Metcon (AMRAP – Reps)

6 SETS

ON A 2:00 RUNNING CLOCK…

200m Run

Max Strict Pull-Ups in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Reps of Pull-Ups)