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CrossFit Cape Cod Friday June 26th

June 25, 2015

Christy Lynch Designs

CrossFit Cape Cod WOD

A.

Back Squat

4-4-4-4-4

B.

Pull Up Ladder

1 The 1st Minute, 2 The 2nd, 3 the 3rd etc. till you can’t complete the reps in the minute.

Advanced Training

(Do Chest To Bar On The Pull Up Ladder)

45 Squat Cleans 135/95

At The Top Of Every Minute Do 5 Burpees

Congratulations Mason for winning our most recent Caption Contest!

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  1. Christin Marshall Reply

    a. 90-95#
    b. Laddered to 11. Hands started tearing up, so did a few more and then gave it a rest.
    Thanks for the motivation Team Kesha/Minaj

  2. pauls Reply

    A.) 150# x4
    B.) 1-5 (red), 6-8 (blue). Elbow problems started to kick in at 8, so decided to stop.

  3. Erin Lewis Reply

    A) 155×3
    B) did 10 with blue

    AT @45#

    • Erin Lewis Reply

      That’s 155 for 3 sets

  4. Kevin Medeiros Reply

    A: 365# x 4 for all 5 sets
    B: Laddered up to 9 and back down again
    Great way to end the week, although I’m not sure I will be able to walk up and down stairs the next couple of days.

  5. Kelly Cook Reply

    A) 165×4
    B) 9 rounds going from floor to barbell on the j hooks
    AT) 15:56, started at 95# for 25 reps, did 75# for last 20 reps, completely brutal.

    • Erin Lewis Reply

      Kelly you rocked that AT.

      • Kelly Cook Reply

        Thanks Erin! It was fun to all do it!

  6. Terry Reply

    A) 170 x 4 B) up to 13
    AT 11:34 @ 75#

  7. Heidi Reply

    145X4 Up to 11
    AT was 10 something at 65# can’t quiet remember

  8. Allan Fleck Reply

    A.355#x3
    B. 16 +12
    AT. 5:47RX

  9. Dawn Reply

    165×4
    Laddered to 8 then back down (r+p)

  10. Justin Neviackas Reply

    1st one back since vaca. Can’t really get outta bed right now

    225,245,265,255,255 for squats
    13+10 on the pull ups
    8:49 AT

    • Justin Neviackas Reply

      Can’t move my legs nor go up or down stairs.

  11. Mark Lee Reply

    Squats 275
    12 on the pull ups.
    8:something on the AT

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