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CrossFit Cape Cod, Friday 2/28/14

February 28, 2014


CrossFit Cape Cod

Workout Of The Day

Sumo Deadlift
3-3-3-3-3

Followed By 
Choose Any Combination Of The Following Movements, And Do 100 Total Reps

Weighted Sit Ups
GHD Sit Ups
Toes To Bar
Knees To Elbows
Toes Through Rings

For Example:
50 Weighted Sit Ups 35lbs
25 Toes To Bar
25 GHD Sit Ups

If You Are Doing The Open, We are not programming 14.1. Friday Through Sunday, you can do the open WOD instead of the class WOD. 
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  1. OldNatickRookie Reply

    I am so psyched about 14.1, I can so rock this.

  2. Tim Reply

    If your not enrolled in the open can you still do the open workouts.

  3. Mark Lee Reply

    yes you can Tim

    • Tim Reply

      Thanks.

  4. sarah lee Reply

    215x 3. Not my max but its the most I’ve lifted since the fall.

    Congrats Terri on DU and Traci on your DL pr!

  5. Michelle Hatch Reply

    165 DL

    50 GHD
    25 TTB
    25 SU

  6. OldNatickRookie Reply

    14.1

    175 reps Very frustrated with my DU’s. 11th in the work in my age group. OK, so only 30 people have posted.

    Thanks Bushy and Jamine for the support.

  7. Nettie Reply

    Nice Tom! I’m doing it tomorrow before actively recovering with Amy – I think I’ll need it!

  8. Sean Mastro Reply

    225 DL

    10-10-10 GHD, 15-15-15 SU 0, 10-10-10 T2E ¼ Range,

    Every little inkling of improvement is an Advance, glad bonus compensation is not based on this! I love it..Mary K.

  9. jlockwood Reply

    Felt so good to be back tonight. 165# DL. I did 95 weighted sit-ups and 10 “toes to bar”.

  10. Tim Reply

    Tired. Continue to dog the wods. Sumos nothing to speak of. 100 unbroken weighted sit ups. 16 pounds. Maybe 14 pounds?

  11. Tim Reply

    Oh. 2 points.

  12. Ann Reply

    95×3, 115×3, 135×3, 2set at 155. 25t2b, 25 weighted su
    50ghd. Thanks Chris for all the tips. You are going to be a fine coach.

  13. Heidi Lacava Reply

    2 points..Sumo DL 175# (2 reps @ 180#)
    50 T2B & 50 GHD

  14. Chris Massi Reply

    2 points… 235×5 on SDL then 255×2 cause I had time to spare. 25 ghd, 25 weighted sit up, 10 t2b, 10 k2e, 10 weighted, 20 ghd

  15. Shannah Jaburek Reply

    65×3, 85×3, 105×3, 125×3, & 145×3 for SDL
    25 GHD, 20 T2B, 35 10# weighted sit-up, 20 K2E

  16. tracibushy Reply

    Thanks Sarah! And congrats Terri on your double unders!!

    205 for 1, and did a mash up of sit-ups.

  17. Ann Massi Reply

    2 points today
    170 on deadlift
    75 weighted sit-ups
    25 knees to elbows

  18. JoJo Mikolazyk Reply

    Great job Chris J and so happy to see you again Jen! Keep it up! 😀

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