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CrossFit Cape Cod Wednesday 6/18/14

June 18, 2014



CrossFit Cape Cod


Workout Of The Day

Bench Press
Max Reps @ 80% Of Your 1 Rep Max

AMRAP 10 Minutes
10 Pull Ups
10 Push Ups
10 Kettlebell Swings 1.5/1
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  1. Andy Mathieson Reply

    Loving these WODs lately. Keep up the great programming Mark. See you tomorrow!

  2. Cindy CGC Reply

    I have been destroyed… I can’t wait to go back!

  3. Joshua Rice Reply

    205# x 7; 6 rds + 23 Rx

  4. Joshua Rice Reply

    Oh yeah… Plus the Advanced training. I’m enjoying the extra movements.

  5. Erin Gretzinger Reply

    A. 75×3
    B. 4 rds + 5 pullups (mix of blue, b/p, and rx pullups)

  6. Erin Meagher Reply

    #90 (10 reps)
    4 rounds plus 10 pullups, plus 2 pushups – rx

  7. Andy Mathieson Reply

    A. 155# x9
    B. 5 rounds plus 17

  8. Kevin Medeiros Reply

    175# x 4
    4 rounds x 10 pu x 10 push ups r/g band/RX on KB

  9. Heidi Lacava Reply

    A. 75#X6
    B. 3rds+10+5. Purple band

  10. Liz Ouellette Reply

    a) 65# x 9 or 10.. leaning towards 9 I think.

    b) 3 rounds +10 pull ups.
    Blue band for 20, blue & purple for 20. Slight improvement, since I tend to gravitate towards blue & purple always.
    Blue KB

  11. Liz Ouellette Reply

    This comment has been removed by the author.

  12. Chris Massi Reply

    135# x 7
    4 rounds + 5 Rx
    First Kipping pull up

  13. Chris Massi Reply

    This comment has been removed by the author.

  14. Allan Fleck Reply

    A. 215 x 8
    B. 6 + 5 so sweaty bar and kettle bell got sketchy!!
    NIce job Chris on those pull ups that was awesome!!!

  15. Kelly Cook Reply

    85×9 reps
    4 rds plus 3 pull ups (red and purple)

  16. sarah lee Reply

    This comment has been removed by the author.

  17. sarah lee Reply

    Great job Chris!

    Also great job Brie on doing all those pull-ups! She walked In saying she could do 2 pull-ups and then RX the wod.

    90×6.
    4 plus 2 RX. Used the 45 pound kb and plate push-ups.

  18. Brianna Diminico Reply

    Thanks so much Sarah for the push!! Great WOD..great people 🙂

  19. Michelle Hatch Reply

    85# x 1

    4 rounds red bands

  20. mason Reply

    3 rnds +2 c2b pullups, plate pushups, and 1.5 kbs
    Nice job Chris and Bri!

  21. Shannah Jaburek Reply

    4 rounds plus 4 using the blue band for pull-ups and the blue kettle bell

  22. Terry obrien Reply

    105x 6 4 rnds + 16 ( pull ups rx 1.5 KB
    Plate push ups

  23. Zach Reply

    215#x5
    6 rnds Rx

  24. Christopher Judkins Reply

    A) 185×9
    B) 4+8 c2b/ deficit pu’s/ 2 pood

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