ANNOUNCEMENTS:
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+ 5:30am classes EVERY WEEKDAY! Starts Monday July 7th! 6:30am Tue and Thu.
+ CrossFit Specialty classes will focus on Gymnastics for month of July
+ July 4th Holiday Schedule:
- WED: Regular Schedule; NO Specialty Class
- THU: Regular Schedule; NO Kids Class; NO 6:30p Class
- FRI (4th): NO Classes
- SAT: 1 Class at 9:00am; NO 8:00am Class; NO Intro Class
“Big Bang Baby”
7 Rounds:
3 Hang Power Cleans (225/155)
4 Elevated Handstand Push Ups*
*45# plates for guys. 25# plates for girls
Post Time to Comments
Upper Cape Crossfit
Bench 6×6 135, 185, 195, 205, 215, 225
EMOM until fail (7 thrusters, 7 PU, 7 burp)
3+10 rounds (need to link my PU’s!!)
“Big Bang Baby” – 10:27 [165#, 2ab mats 1-5,7 & 1 ab mat 6]
“Big Bang Baby” – 9:30 [165#, 1ab mat 1-4, 2ab mats 5-7]
“Big Bang Baby” 6:03 85# strict HSPU with 1 abmat. Thinking I should of went a bit heavier or tried no abmats.
Big Bang Baby 12:56 175#, 25 lb plates. That was a grind…
” Big Bang Baby” 6:05 65# 🙂 15#DB – A couple HS attempts, thanks for the push Michele.
“Big Bang Baby” – 10:13 [155# / HSPU Rx for Round 1, 45# and 1 ab mat for 2 – 7]
My back and shoulders were definitely feeling yesterdays WOD and my 1/2 marathon row. Happy to just move. HSPU’s went in the toilet quick. Real quick.
BBB: 6:40 (85#, 10 GHD sit ups for HSPU)
wod: 7:34 225# on the cleans, 2 abmats on the hspu.
Cleans felt awesome, HSPU felt too easy. should have tried for 1 abmat until they went.
nice job in the sun nooners!
“Big Bang Baby”- 9:27 w/ 155# and 1 abmat
Great 12:30 class!
Kinda-manda: 10:39 (9-7-5 red band strict pull-up, red band strict dips, 65# muscle snatch). Got a couple of unbanded strict pull-ups today!
hell yeah Megan! progress!!
Forgot that I started with a 2k row… somewhere around 9:30?
15:01 rx — Deficit HSPUs were the limiter here. This one was rough. Couldn’t keep up with Jason M who murdered it.
10:00 rx. Only failed a single rep…the last hspu. Couldve went sub 10 if not for the fail. Did some muscle up work after. ..tied my max for consecutive reps, so happy with today.
Well done sir.. Solid performance 😉
Big Bang Baby – 10:37 125# ( rds 1-2 / 1ab mat, rd 3 / 2ab mat, rd 4-7/ 1ab mat & 10# plate)
7:10 125# HSPU with the plates were no problem, gotta work on those cleans big time
Big Bang Baby- 4:40 (2 rounds 85#, 5 rounds 75#, 1 abmat and 15 pound plate)…than I did 4600 meter row. Definitely wouldn’t of done it if I knew about tomorrows WOD! Oops!!
Nice job with the row! Those are rough ones.
“Big Bang Baby”: 7:13 65# HS (20 sec hold). First hand stands – yahoo! Felt pretty darn strong. Love feeling/seeing the incremental improvements!
Yes Lourdes!!!awesome!!
Congrats Lourdes! You and Janice both with your HS holds tonight! Proud of you guys.
“Big Bang Baby” 6:23 50# , DB 20#
“Big Bang Baby” 6:30, 75#, DB 25#
That was spicy.. 15:55 @155 some were caught below parallel and rx hspu for 3 rounds then went strict from the floor .. Fun lil’ ‘welcome back’ WOD
Fun to see you back in action tonight. Except maybe next time you and I shouldn’t mix the pre-WOD jitters. =)