Chris Johnson
CrossFit Cape Cod Workout Of The Day
1 Rep Max Weighted Hand Release Push Up
Followed By
3 Rounds For Time
5 Hang Power Cleans 185/135
10 Ring Dips
1 Rope Climb
Mobility-Bullet Proof Shoulders
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18 comments:
Just got home after working both jobs today so I had to miss the 7's WOD - sounds like a doozy! I did just do my burpees for the day though :)
Lookin good Chris
Good job 6am! Some serious weight moved on those hand release push ups! Kurt if you get more than 20% of your class to do bullet proof shoulders then chalk one up for the 3:30:)
55# PU's, 65# 5:10 on the wod
Came home and did the shoulders and 7 burpees.
Chris, looking strong!
9:30-100% on bullet proof shoulders!
Day 7 Burpee Challenge-Check!
Mark I'm shooting for 100% participation for bullet proof shoulders! Kurt
Day 7 burpee done!
Wod 8:12 Not quite rx'd but happy to get though
175 power clean 1st round...arms smoked after leg less rope climb.
Rounds 2 & 3 were 185# cleans, but used legs for rope...
Wod- 7:29-
Purple band for dips.
120 for hang clean-,was happy about that.
Not legless for rope- lotsa leg.
8:27-
115 pound hanging power cleans
No band dips (need a little jump on about 5 total)
Not even close to leg less
3:59 Rx'd Legless rope climbs. Gotta say Amanda doing the Sevens WOD by herself was inspiring!
Also Congratulations to Sarah on a 125lb clean-what happened to that scronny girl that looks like you who could only clean 65 lbs for her 1 rep max??? (If your 1 rep max is 65lbs I apologize, but look at Sarah now:)
150 lbs on my back for the hand release push ups and 5:30 on the wod with 155 on the bar.
I think we had 100% participation on the bullet proof shoulders for the highly motivated 3:30 class!
Great job on the weighted pushups everyone!
Burpee challenge complete!
3:34 WOD whimped out on 185 and scaled to 155lbs power cleans. Kurt M
75# on HRPU, 65# for cleans, blue band and rope negatives. Great job Erin! Oh and no one told me my shirt was on backwards! oh well.
WOD-8:40 :(
95# for hang cleans
red band for dips
2 complete mostly all leg rope climbs
1 set of ring rows
Not happy with today's performance. Did not push myself. Although my shoulders are fried from yesterday and hands all sorts of torn up! This is no excuse! Where did my mantra go of "pain is temporary weakness leaving the body"?! I'll be full on tomorrow for sure!
I saw Keith at noon today-he was just finishing the sevens from yesterday's 9:30 class;)
Luv ya Lights Out!
5:24 on the wod!
Coach Jon M,
Your warm ups are mini WODS! Your instruction is on point! Leadership by example exemplified. Thank you, Kurt M
Thanks Kurt. Us old guys need to get really warm before the wods. I got 7:34, used legs on the rope climb. Still to fat to go leg less
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