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CrossFit Cape Cod Monday September 21st

September 20, 2015

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CrossFit Cape Cod WOD

Conditioning

3 Cycles Of:

AMRAP 5 Minutes

5 Pull Ups

10 Push Ups

15 Air Squats

Rest 2:00

Strength

Front Squat

2-2-2-2-2

Optionial

Reverse Tabata Muscle Ups

:10 Seconds on

:20 seconds off

8 Intervals

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  1. Erin Meagher Reply

    4 rounds
    3 +10, 3+8 I believe
    145 f squat- was not feeling those this am:)

    • Justin Neviackas Reply

      Doesn’t help when Mark erases all evidence of your hard work!

  2. Lori Neviackas Reply

    3+25, 3+7, 2+11 (mod push-ups part way through); worked up to 125# front squat.

  3. Mark Reply

    Haha! Chalk it up to being tired, sorry Erin!
    Tougher than I thought, 5+15, 4+15, 4. FS 225 x 4 sets
    Great work this morning everyone!

  4. Terry Reply

    6 + 3, 5 + 9, 5 + 3.
    FS. 150#

  5. Heidi Lacava Reply

    4+10…4+5…4+4
    FS 125#

  6. Kevin Medeiros Reply

    A: 4 rds / 3 rds + 5 + 1 / 3 rds + 5 + 10 r&p bands
    B: 315 X 2 thanks for the push Al

  7. jmiles Reply

    A: 6,6,6
    B: 225

    • jmiles Reply

      Opps, meant 6,6,5

  8. TyTy Reply

    7, 5+13, 5+3.
    Up to 245 on the front squat. Legs feel like jello

  9. Allan Reply

    8+1,7+3,6+9 push ups were tought!!
    315#x2
    Mu 3,3,3,2,3,2,2,2

  10. Erin Lewis Reply

    5; 4+5+5; 4+5+1
    up to 135# x2 on front squat PR— 125# former 1 rep max

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