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CrossFit Cape Cod Friday May 22nd

May 20, 2015

cldjaminsbutt

CrossFit Cape Cod WOD

AMRAP 10 Minutes

1 Rope Climb

10 Calories On The Rower

2 Rope Climbs

20 Calories

3 rope Climbs

30 Calories

Etc. For 10 Minutes

Rest 5 Minutes

AMRAP 10 Minutes

10 Double Unders

10 Sit Ups

20 Double Unders

20 Sit Ups

30 Double Unders

30 Sit Ups

Advanced Training

A.

Bench Press 95% x1

85% x 3

75% x 5

B.

“In The Hole Back Squats”

Set The Rack At The Bottom As Indicated In The Linked Video and Stand Up With It.

Work To A 1 RM For The Day

About the Author
  1. Erin Meagher Reply

    Nice shot Christy!

  2. Meghan Reply

    Nice bum! Where ya from?

  3. Erin Meagher Reply

    I think 4 of 5 rope climbs?? Can’t remember
    and then 60 du + 16 sit-ups?
    Bench- 115 (1) 105 (3) 95 (5)
    Messed around with squats from the “hole”
    Thanks josh!

  4. Andrea Meagher Reply

    2 out of the 4 rope climbs.
    10 out of 50 sit-ups (singles).
    Had time for 105×3 on the bench press.
    Thanks josh:)

  5. pauls Reply

    A.) 3r+4+6 (3x rope negatives)
    B.) 4r+50+1 (10du = 5du+10su)

  6. Kevin Medeiros Reply

    A: 3 rounds + 29 cal with modified rope
    B: 5 rounds + 43 su
    C: 385# x 1 on squat from the hole
    Really made me focus on my position in the squat
    Skipped bench my shoulder is a little sore.

    Happy Memorial Day everyone.

  7. Andy Mathieson Reply

    A. 4 rope climbs + 28 Calories
    B. 6 rounds + 25 double unders
    Did the bench at 175, 155, 140
    Skipped squatting due to knees not feeling too good.

  8. Terry Reply

    A: 3 Rnds plus 3 rope climbs
    B: 60 DU;s plus 21 sit ups

    AT: Bench 110, 95, 85
    Squat 185#

  9. Sarah S Reply

    3 rounds plus 1 rope
    Got to 30’s plus 10 doubles, ghd situps
    70, 65, 55 bench
    120# on squat…those were scary for me.
    Thanks for working with me Erin!

  10. Kelly Cook Reply

    This is my favorite blog picture so far. Nice work Christy!
    A) 3 rounds plus 1 rope climb
    B) 4 rounds plus 50 DU, 49 sit ups. I just didn’t get the last one in on time!
    Worked with Ann on bench press after. Fun times!

    • Meghan Reply
  11. Erin Lewis Reply

    3 rounds
    3 rounds + 40 singles + 7 s/u
    80#, 70#, 65# bench
    150# on the squats in the hole

    Sarah S! Thank YOU you helped me with my form and really helped rally me at the end. MInd over body – you totally had it!

    • Erin Lewis Reply

      oops meant + 33 s/u had 7 left

  12. Lori Neviackas Reply

    First rope climbs tonight (and rope burn, haha, thanks for the shin guard Mimi) and slowly improving on my double unders.
    A. 2 rounds + 3ish rope climbs + 6 cal
    B. 2 rounds + 30 SU + 20 ish DU mixed with SU.
    Thanks for the help Chris!

    • Lori Neviackas Reply

      Oops, short changed myself. B) was actually 3 rounds + 20 mixed DU/Singles

  13. Kevin Medeiros Reply

    Congratulations and great job to Shell Ey for finishing Murph this morning by herself in like 42 minutes and good luck to everyone doing it tomorrow.

  14. Ann workman Reply

    3 rounds plus 1 rope climb
    50 du plus 30 sit ups.
    Had fun with the bench press with Kelly after.

  15. Heidi Lacava Reply

    3rds+4+3
    4rds+42

  16. jonathan miles Reply

    A)4 Rounds plus 1 rope climb
    B)5 rounds plus 51, used 16lb ball situps

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