168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

CrossFit Cape Cod 2/5/14

February 05, 2014
Terry and Traci

CrossFit Cape Cod

Workout Of The Day

3 Rounds 
Super Set
1. Bench Press x 12
2. Front Rack Box Step Ups x 12
Rest Briefly Between Rounds

Followed By

AMRAP 7 Minutes
3 Overhead Squats*
3 Burpees
6 Overhead Squats
6 Burpees
9 Overhead Squats
9 Burpees
12 Overhead Squats
12 Burpees
Etc. increasing by 3 each set for the 7 minutes

*Expert Use 135/95
Advanced Use 95-115/75-85
Intermediate Use 65-85/45-65
Beginner Use PVC-45

Finish With Handstand Practice & Squat Therapy.
Depending on what your level of experience is work on partial wall climbs to HSPU’s on the parallettes. Do 3-5 Sets Of Handstand Variations coupled with the squat therapy. 
About the Author
  1. sarah lee Reply

    Looking good Terri and Traci Briggs!

  2. Sarah Sprague Reply

    So glad the snow didn’t shut C3 down today! Fun wod, of course I didn’t row yesterday either:)
    A. 45/45#
    B. 9 + 6 OHS with 55#

  3. sarah lee Reply

    The 4:30 kids class is canceled tonight.

  4. Nettie Reply

    Did this one at home – 45, 55, 65# for super sets. Did front rack lunges instead of step ups – low ceiling in the cellar. Finished the 12s for AMRAP with 45#. My wrists gave out before anything else. Then worked on handstand holds and squats close to the wall.

  5. Kelly Cook Reply

    A) 65# BP for 2 sets, then increased to 75# for last set; 45# step ups for two rounds, then increased to 65# for last set.
    B) 12 plus 8 at 55#.

  6. OldNatickRookie Reply

    Nettie, nice home work. My dog ate mine.

    105 bench/75 stepups

    9+12+3 45# bar

    Did some head stands. As a man, it was hard to commit to the handstand.

    Erin rocked with 15’s

  7. Kevin Medeiros Reply

    65 12+3
    Probably should have went up a little in weight, but still learning.

    Did some hand stands. That was interesting.

    I have lost 12lbs since I started Crossfit two weeks ago, so I am very happy with that start.

  8. mason Reply

    Subbed with push press at 45,55,45#
    FS step ups on 24″ box with 45,65,65
    Wod: 9+3OHS at 65#
    Good wod but tough on the wrists.

  9. Zach Reply

    185# bench
    135# step ups
    15 OHS +3 burpees @ 135#

  10. Mark Lee Reply

    Bench 135,155,185/65,95,115 20″ Box Step Ups

    15 Overhead Squats On The WOD @ 115

  11. KristinP Reply

    65 on the bench and 35/25 on the 18″ box…trying to get no momentum at all.

    Finished the 12s with 65#…and I know I’ll be feeling that tomorrow!!

  12. Erin Gretzinger Reply

    55/45
    15 OHS, 10 burpee’s with 45#. Should have gone heavier, but still got a great workout! Thanks Jamin, and awesome job 3:30

  13. Allan Fleck Reply

    135,165,185 ONLY MADE 9/65,95,115 20″ Box Step Ups
    #75 OHS finished round 15.

Leave a Reply

*