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
10 Pull Ups
10 Push Ups
10 Kettlebell Swings 1.5/1
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24 Comments
168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648
Mashpee, MA 02649
(508) 648-5648
CrossFit Cape Cod Wednesday 6/18/14
CrossFit Cape Cod
© 2014 All Rights Reserved
Loving these WODs lately. Keep up the great programming Mark. See you tomorrow!
I have been destroyed… I can’t wait to go back!
205# x 7; 6 rds + 23 Rx
Oh yeah… Plus the Advanced training. I’m enjoying the extra movements.
A. 75×3
B. 4 rds + 5 pullups (mix of blue, b/p, and rx pullups)
#90 (10 reps)
4 rounds plus 10 pullups, plus 2 pushups – rx
A. 155# x9
B. 5 rounds plus 17
175# x 4
4 rounds x 10 pu x 10 push ups r/g band/RX on KB
A. 75#X6
B. 3rds+10+5. Purple band
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
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135# x 7
4 rounds + 5 Rx
First Kipping pull up
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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!!!
85×9 reps
4 rds plus 3 pull ups (red and purple)
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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.
Thanks so much Sarah for the push!! Great WOD..great people 🙂
85# x 1
4 rounds red bands
3 rnds +2 c2b pullups, plate pushups, and 1.5 kbs
Nice job Chris and Bri!
4 rounds plus 4 using the blue band for pull-ups and the blue kettle bell
105x 6 4 rnds + 16 ( pull ups rx 1.5 KB
Plate push ups
215#x5
6 rnds Rx
A) 185×9
B) 4+8 c2b/ deficit pu’s/ 2 pood