CrossFit Cape Cod Workout Of The Day
5 Rounds
6 Thrusters 135/95
11 Box Jumps 24/20
16 Kettle Bell Swings 2/1.5
Rest 1:00 Between Rounds
Ultimate Mobility Class With Amy Squeglia SATURDAY 1:30!!! Come To Get Loose For Open WOD 13.2 Or Come For The Recovery-Either Way Bring 10 Bucks And Tight Muscles!
26 comments:
Yesterday's Cindy Deadlift Ladder Was Our Benchmark WOD For Nutrition Challenge 2.0!
1 point for Monday.
Mark - how many benchmarks are we doing and when can I make up Mondays?
Just this one benchmark. Next focus work will be your chance to make this one up.
7 rds + pull ups/ grn band subbing sit ups for push ups 195 dl
2 points
Fun going to the 9:30 this morning - I love this thing called vacation! 17:33 I think. 65# and 1 pood KB
1456 scaled........a lot :)
19:49 #75 1.5p. Super fun!
13:14 rx
11:50 That got pretty serious toward the end there! Resting tomorrow. Tune in at 8:00pm Wednesday night on CrossFits Games page to see the live announcement of open WOD 13.2!
17:40 rx. Wow that was very tough.
12:28, 75#, 18"box, 35#kb.
1 pt today.
12:20 with 95# front squat, 24" box, 1pood
19:18 65/55/45#, 20#, 1 pood. Yes, that was tough.
21:09 using 75 pounds and 1 pood. 2 challenge points for both Gerald and I today.
points so far, wed=.5, thurs/fri=o, sat/sun=,5, min=1, tues=0. Not doing as well this time around!
17:something 80# and 1.5pood
great 930class as always!!
15:15 using 65# and 1 pood. Those thrusters were very rough on the last round.
2 points for me in the challenge today.
14:36 doing 155# power cleans instead of thrusters.
14:21 rx w/ 24" box. Great group at the 9:30 class! You all did amazing.
1 point today
I collapsed once I finished the WOD, and I didn't think about looking at the clock for my time. But it was approx. 20 mins, with 95#, 24", and 1.5 poods.
Props to Eric for the motivation at the end!
2 pts :)
tue - 1 point
2 points for Tuesday
10.5 pts for the week
20:19 (2rds 95# 1 pood) (3 rds 85# 1.5 pood)
Got to see what day I can make up Cindy
12:57 for WOD. Used 115# thrusters, otherwise RX (2pood, 24" box jump).
Those 135# thrusters were killers, couldn't make it so went with lighter weight. Next time will use 125#.
-- Adam
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