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CrossFit Cape Cod 12/19/13

December 19, 2013

 
CrossFit Cape Cod
 
Workout of the Day
 
Box Squats
2-2-2-2-2-2-2-2-2-2-2-2
With 1 or 2 Partners Rotate through 12 sets of 2 box squats with minimal rest. Use 40-60% of your 1rm. If the bar is moving slowly it’s to heavy, lighten the weight and focus on acceleration off the box.
 
Followed By
 
AMRAP 8 Minutes
10 Wall Ball
20 Double Unders
 
With the remaining time play with all the fun new toys at the facility.
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  1. Terry obrien Reply

    Great picture Sarah!!!I like your form…I can’t wait till we have a monkey bar wod

  2. JoJo Mikolazyk Reply

    Yeeeeeah Sarah!!!

  3. mason Reply

    Go Sarah Go!

  4. Paul S Reply

    5×95# 5×85# 2×65#
    WOD: 5 rnds @12# ball, 3s/1double

    Thanks Sarah for coaching on the rock wall; great fun.

  5. Sarah Sprague Reply

    Worked up to 90# on squat
    I think I got 3 rounds plus 8, all I know is that kristen was flying on those doubles.
    So excited to get my first and second rope climbs today so the rest was a blur:)

  6. Jamin Brouillard Reply

    Used 135# with Jon today. 7 rounds +8Du. Need to keep practicing the double unders.

  7. jonathan miles Reply

    Jamin is a great coach/motivator. Its a fine line of telling someone their form is total crap, and also letting them know that they care without words. He has it. That being said, 9 rounds plus 5 wall balls.

  8. Bushy Reply

    8 rounds + 7 wall balls.

    Confession: Worked out 3 days in a row for the first time in MONTHS. I think I’m inspired by the new gym (and Mason’s scaling up).

    I’m in for the challenge.

  9. mason Reply

    7 rnds plus 10+ 5 rx finally back on the 14# ball… 85 on box squat.
    Nice job 5:30 on those monkey bars.
    Awesome Sarah S congrats!

  10. Nettie Reply

    75# on the box squats – fun to work out with Kelly. I’m sure she could’ve done way more weight but she stuck with me. Thanks! Not sure if I did 6 or 7 rds- lost count. THEN, I got to climb the wall – so fun!!! Thanks Mark

  11. Kevin Mikolazyk Reply

    145# on squat…7 RDS + 8….nice being next to Mark….really pushed to try and keep up with him….had to do 60 singles instead of DU

  12. Kelly Cook Reply

    Nettie, that weight was just fine with me! Had fun working out with you too. I completely lost count of my rounds, but I’m making good progress on my doubles.

  13. Mark Lee Reply

    145 Box squats, arms are tired from adding 425lbs every time it was Zachs set.
    8 rounds plus 10 wall balls

  14. Zach Reply

    Ha! Not quite Mark.
    255# box squat
    7+10+30- did singles x3

    Made the full run on monkey bars afterwards

  15. sarah lee Reply

    Congrats to everyone that conquered the wall, monkey bars or rope. I love to see everyone playing!

  16. KristinP Reply

    Worked up to 90# on the box squats. Totally lost count of how many rounds. Was either 6 plus 10 or 7 plus 10 with the 12# ball. Then I climbed the wall…and I loved it!

    Thanks Sarah! Was awesome seeing you conquer the rope!!!! Congrats:)

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