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CrossFit Cape Cod Wednesday 5/21/14

May 21, 2014


CrossFit Cape Cod

Workout Of The Day

Work Back And Forth With Whatever Rest Is Needed
5 Sets Of 5 Strict Chest To Bar Pull Ups And 5 Strict Ring Dips. Use A Weighted Belt If You Are Able To.

Followed By

3 Rounds
1 Minute On 
Row (Cal.)
Double Unders
Burpee Box Jumps 24/20
1 Minute Off 
About the Author
  1. Erin Gretzinger Reply

    Not sure of my total numbers, but was a great wod to practice pullups, dips and dubs!

  2. Erin Meagher Reply

    Strict chest to bars were dicey- used purple band for some! Ring dips were more fun
    208? I think for wod.

  3. Kevin Medeiros Reply

    A: Used red and purple bands on pull ups
    B: 267 with single unders

  4. Nettie Reply

    Used red/blue for pullups and red for dips
    174 for wod

  5. kerri Reply

    This comment has been removed by the author.

  6. kerri Reply

    A. 5 c2b with blue band 5 dips with purple and red got 2 c2b without any bands 🙂
    B. 79 rx. 5 unbroken du’s making progress!

  7. Kelly Cook Reply

    A. Used blue and red bands for pull ups and red and purple bands for dips I think.
    B. 163 Rx

  8. sarah lee Reply

    234 RX.

    • Kelly Cook Reply

      Wow Sarah! Great job!

    • sarah lee Reply

      Thanks Kelly! Double unders make the difference in WODS like this:) I’m sure you rowed much more than me!

  9. Mark Lee Reply

    a.18lb kb weighted ctb and ring dips. Was down to singles on set 5

    b. 257 reps rx

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