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Mashpee, MA 02649
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CrossFit Cape Cod, Wednesday 4/16/14

April 16, 2014
Don Mckenney, 90yrs young.
From www.crossfit.com


CrossFit Cape Cod

Workout Of The Day

Not For time:
Deadlift
1-1-1-1-1
Work On Ring Dips Between Sets.
If You Cant Do Unassisted Ring Dips Do Dips On Boxes. These Sets Are Not To Failure. Focus on position and range of motion, for every rep on all 4 sets.

Followed By

5 Rounds Of
12 Power Cleans 95/65
24 Double Unders

About the Author
  1. Ashley Reply

    I left my watch there last night, could someone please put it behind the desk if they see it. Thanks!

  2. Erin Gretzinger Reply

    175 dl and red band ring dips 2-5/round
    10:46 65#, 1/2 double unders

  3. Kevin Medeiros Reply

    355# DL and red band ring thingys
    9:51 RX on cleans with single unders

  4. Christopher Tufts Reply

    pr – 275# on the DL and got about 3-5 ring dips/round, moved up to a purple band on the last one.

    12:30ish on the b part did 95# and 2X single unders

  5. Erin Meagher Reply

    Worked up to 225- I think I managed a few regular ring dips then did purple band
    5:53rx

  6. Paul S Reply

    285# DL red band dips
    9:45 @ 55#, 1/2 d unders

  7. Terry obrien Reply

    235# DL 2 strict ring dips per round
    8:21 RX Finally getting the DU’s

  8. Jen Heinlein Reply

    220# on the DL, 5# PR (thanks Mark!), 5 ring dips per round with a red band, first time on the rings. 11:14 on the WOD, Rx. It’s amazing how much focus double unders require.

  9. OldNatickRookie Reply

    A.)315# 10# PR

    B.) 9:30 RX R friggin X I don’t post RX very often. This workout was in my wheelhouse.

  10. sarah lee Reply

    Made myself stop at 205 on the deadlift.

    6:24 RX.

  11. Sean Mastro Reply

    knee in rehab still.

    I have to create a 1 by 4 week rotational way of eating.

    great people at mashpee cross fit!

  12. Sean Mastro Reply

    TABATA Songs

    Have Y’All Done this already?

    Ya, I guess I’m annoying? I don’t mean to be??

    peace! 🙂

  13. Sarah Sprague Reply

    180# 4 dips with purple band
    8:43 65# about half doubles/singles, need to make these my goal this summer!
    So nice to have Shanna back!

  14. Kelly Cook Reply

    225 deadlift, used blue band for ring dips.
    11:06 Rx WOD.

  15. Liz Ouellette Reply

    115# DL (PR) and we won’t talk about ring dips..
    13:00 WOD. 55# PC, single unders.
    I moved up in weight on the PCs, woohoo! 🙂

  16. Heidi Lacava Reply

    DL 210# ring dips red band
    65# did all doubles! but took forever, clock even ran out @ 15 mins. So no idea of my time

  17. Zach Reply

    A)- 425#
    B)- 5:38 – 95# on cleans but combo of singles & doubles, mostly singles

  18. Nettie Reply

    180 DL 5 dips in red band
    7:31 RX

  19. kerri Reply

    165# dl pr but only because I’ve never maxed dead lifts before. Ring dips with red and purple bands. 12:00 rx with mixed singles and doubles.

  20. JoJo Mikolazyk Reply

    This comment has been removed by the author.

  21. Shannah Jaburek Reply

    Wasn’t able to make it yesterday so did it today with Amy S.
    A.) stopped at 135#, not nearly my PR but today was a double WOD day for me, did box dips, unsure how to do the rings
    B.) 11:01 RX

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