168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

CrossFit Cape Cod Monday November 16th

November 15, 2015

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CrossFit Cape Cod WOD 

Strength

Front Squat

2-2-2-2-2

Conditioning 

21-15-9

Kettlebell Swings 2/1.5

Lunges With The Kettlebell

Optional

Unstable Bench Press*

4-4-4-4-4

Max Strict Chest To Bar Pull Ups Between Each Set

Rest As Needed Between Sets

*Use Kettlebells And Bands On The Ends Of The Barbell

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  1. pauls Reply

    145# x 2 FS
    4:15 1 pd conditioning
    Squats have a long way to go to recover from the layoff; conditioning coming back faster.

  2. Terry Reply

    170# 4:41 RX
    Optional done

  3. Josh Reply

    A. 255 x 2 PR; 275 x 1 PR
    B. 3:48 Rx
    Optional complete at 217# and C2B 7-8-8-7-5

  4. Erin Lewis Reply

    140×2 145×1
    4:55 blue for first 2 rds 1 pood last round

  5. Erin Meagher Reply

    145
    6:02rx
    Did some bench and pull-ups!

  6. Kelly Cook Reply

    A) 155×2, tried for 165, but only got 1.
    B) 5:23 Rx

  7. Allan Reply

    325#x2
    3:07 Rx
    opt. Done. not as many C2B at Josh!

  8. Andy Mathieson Reply

    245# x2
    4:15 Rx

  9. Heidi Reply

    135X2
    3:56 45# KB

  10. Liz Reply

    145 x 2 – my former 1 RM was 140.
    5:55 45# KB

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