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CrossFit Cape Cod Tuesday 9/9/14

September 09, 2014
66yr old Walt. Image From www.crossfit.com

Bring a Friend Day Is Saturday At 9am. Change someones life, introduce them to CrossFit!

CrossFit Cape Cod

Workout Of The Day

Thruster
3-3-3-3-3

Followed By 
1-2 Movements From Skill Work
On The Minute For 10-14 Minutes

For Example:
Odd: Double Unders 
Even: Burpees

Register For The Team Comp October 18th. Teams can be coed or same gender, there is a fun division and a masters category!


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  1. Liz Ouellette Reply

    a) 35-45-55-65-65
    b) double unders & some very ugly toes to bar, until I tore my hand open. Switched to back extensions after that.

  2. sarah lee Reply

    This comment has been removed by the author.

  3. sarah lee Reply

    95 x3.

    Sled push, rope and back extensions with a pause at the top. Fun day!

  4. kerri Reply

    35-55 on thrusters
    Du’s and hspu’s

  5. Mark Lee Reply

    195×3, got 205×2 3/4
    Post WOD did sled push, rope climb and back ext. With a 2 second pause at the top. Thanks Sarah for the motivation!

  6. Zach Reply

    215 x3
    DU & BJ

    • Kevin Medeiros Reply

      This comment has been removed by the author.

  7. Kevin Medeiros Reply

    155# x 3
    175# x 2 and felt some discomfort and went back down.

    DU’s and HSPU’s. Thanks for the help Traci with the double unders.

  8. Christina Sotiros Reply

    Traci!! You are the DU whisperer! I finally felt like I made some progress today. Thank you!!! Happy dance.

  9. JoJo Mikolazyk Reply

    Worked up to 55# x3
    Squat therapy below parallel and ROPE CLIMBS! They weren’t pretty, my hands are inflamed now but I’m so confident now to keep at em! Thanks Chris and Traci.

  10. Ann Reply

    35, 45, 55, 60, 65
    DU ‘s got stings of 20 yahoo. Finally. Rowed.

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