June 16, 2014
Liz O. and Shannah, Swole Mates
CrossFit Cape Cod
Workout Of The Day
Front Squats
Max Reps At 80% Of Your 1 Rep Max
Followed By
3 Rounds For Time
10 Squat Cleans 135/95
20 Box Jumps 24/20
Social Share
19 Comments
168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648
Mashpee, MA 02649
(508) 648-5648
CrossFit Cape Cod Monday 6/16/14
CrossFit Cape Cod
© All Rights Reserved
A. 95# × 5
B. 9:44 (split 65/55)
Made it through 60 box jumps rx without a shin bite. It’s a good day!
Yay Erin:)
Did hang cleans- 6:24? Step ups
175×9
10:45 Rx
A: 185 x 9
B: 8:47 started at 115# x 1 and moved down to 95# x 2. Still fighting through discomfort in my elbow/arm. It’s getting better, but cleans seem to aggravate it more than anything else. Knocked my shin on the second to last box jump and didn’t realize how bad until I got home and had a blood drenched shin and sock. I did gross out my daughter so that’s a win. Also got some extra work in at Quasnet Field Day through a few rounds of tug of war:-)
A. 165# x9 squats were just not there today. Couldn’t get my knee warmed up.
B. 11:14 Rx
A. 105#X10
B. 8:49 @ 65#
A. 230#x 11
B.6:47 rx Box jumps were brutal!
Nice time Allan!!
120×5.
8:49? 65 pounds.
A. 130# x 6
B. 12:58 Rx–brutal!
You are so strong Kelly!
120×8 front squat
10:57 rx
This comment has been removed by the author.
It was great dropping in on the 6am crew this morning before heading back to PA. Thanks for letting me hang with you all and I will be back on my next trip to the Cape.
Got up to 165# x 5 on the Front Squats
9:05 @ 95# and 24″ box
Thanks for dropping in Frank!
A.) 8 × 80
B.) 9:30 with 55# and 20 in box
95# x 8 for the front squats; 11:49 for the WOD with 45#. Just trying to hit all the reps!
A- 280# x9
B- 7:43
Subbed 15 DL’s @ 235# for squat cleans
A) 185×5
B) 8:43rx