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

CrossFit Cape Cod Friday 2-13-15

February 12, 2015

CLDFLOORPERSPECTIVE

Workout Of The Day

AMRAP 10 Minutes

10 Shoulder To Over Head 115/75

10 Toes To Bar

10 Front Rack Revers Step Lunges 115/75

Rest  2:00

AMRAP 10 Minutes

10 Shoulder To Over Head 115/75

10 Toes To Bar

10 Front Rack Reverse Step Lunges 115/75

Advanced Training

Use 135/95 For The WOD.

For Time

45/30 Strict Chest To Bar Pull Ups

45/30 Strict Dips

Partition Any Way You Choose.

About the Author
  1. Andrea Meagher Reply

    3+20 / 3+2. Thanks Mark!

  2. Andrea Meagher Reply

    Ooops forgot to mention it was @ 55#. Have a good weekend;)

  3. pauls Reply

    3 + 22/ 3 + 3 (65#)
    Went with 65# today as the reverse lunges weren’t happening well heavier.
    Have a great weekend and everyone stay warm.

  4. Andy Mathieson Reply

    Round 1: 4 rounds Rx
    Round 2: 3 + 17 Rx

  5. Sarah Lee Reply

    3 plus 3
    2 plus 17 RX.

  6. Josh Reply

    5 rds + 16 Rx; 4 rds + 10

  7. Erin Meagher Reply

    3 + 20
    3 rounds rx

  8. christin Reply

    5 rounds + 9 #45, 5 rounds + 2 #50

  9. Mark Reply

    4 rounds
    3 + 1
    135
    Those front rack lunges are the read deal! So tough, but great wod, lots of awesome efforts today!
    Is anyone planning on coming in Monday early. I was told that since it was a holiday we should just do mid morning and some afternoon…feedback is appreciated.

  10. Heidi Reply

    3+3 / 3 RX
    I was panning on 8:30

  11. Tunay Reply

    3 rounds
    3+10 45#
    Need to work on my toes to bar..

  12. Caroline Reply

    4+14, 4+1 Rx

    I would come to an earlyish class… Emphasis on the ish! 8/9?

  13. Allan Reply

    A. 5 +4 , 3+27

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