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CrossFit Cape Cod Monday August 24th

August 23, 2015

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CrossFit Cape Cod WOD

Strength

Back Squat

3 Reps at 90-95% 1 Rep Max

Go By How You Feel. If you Can’t Get 3 Do 2 Reps. If you Can Do More Than 3 Do More.

 

Conditioning

AMRAP 10 Minutes

30 Air Squats

20 Kettlebell Swings 1.5/1

10 Pull Ups

 

Optional

On The Minute For 16 Minutes

Odd: 4 Muscle Ups

Even: 2 Pause Overhead Squats 3 One Thousand Cound At The Bottom. Choose Medium Weight.

 

 

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  1. Lori Neviackas Reply

    A) 125×3 B) 2 + 52 rx

  2. Kelly Cook Reply

    A) 175×3, 185×2
    B) 2 rounds plus 53, mix of lipping PU and purple band.

  3. jonathan miles Reply

    A)275 B)4 plus 39

  4. Sarah S Reply

    120×3, 125×2
    2 plus 52 mixed strict with kipping pullups
    Practiced bar muscle ups (blue bands) 70# pause ohs. Not for time.

  5. Erin Lewis Reply

    150# x3
    3rds + 30
    KB- 1 pood first rd. but it was rough today getting it up, thanks Mase for bringing the blue one to my aid!
    PU- hands are really blistered did mix of ring rows and p/u with bands

    did a few pullups no support before we started — getting close with that kip! 🙂

  6. Sarah Lee Reply

    3 plus 40 RX- couldn’t catch Ryan!
    AT- ring dips. 65-85 pound overhead squats. Thanks guys for doing it with me. I was fading around minute 2.

  7. Terry Reply

    A) 185×3
    B). 4 rnds + 37 rX

  8. Allan Fleck Reply

    A. 365#x3
    B. 6+31
    C. Done. 135# OHS

  9. Andy Mathieson Reply

    A. 245#
    B. 3 rounds + 44 Rx

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