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CrossFit Cape Cod Wednesday 6/4/14

June 04, 2014


CrossFit Cape Cod

Workout Of The Day

Pause Front Squats
3-3-3-3-3
(3 one thousand count in the bottom of each rep)

Followed By
Focus/Skill Work
On The Minute For 15 Minutes
One Leg Box Step Ups 5 L,5 R
15 Weighted Ab Mat Sit Ups
15 Back Extensions

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  1. Erin Meagher Reply

    75, 95, 105, 115, 115- that 3 second pause sure is tricky!
    Rest of wod was fun!

  2. Christopher Tufts Reply

    I worked up to 145 from 95

    The skill work was cool. I was certainly thinking on the way home how hard I would have laughed at Mark if he had told me to do weighted sit-ups even as little as a year ago. Its amazing how far I’ve come and I am looking forward to seeing how far I can go!

  3. Kevin Medeiros Reply

    225 x 3 245x 2

  4. Kelly Cook Reply

    Worked up to 135×3. The second part of the WOD was tougher than I expected, but it was fun!

  5. Liz Ouellette Reply

    Talk about a good first day back after being out 5 days sick!
    25# PR on my front squat, 85# today!
    Skill work was fun too, helped me identify what I need to work on!
    Thanks for all your encouragement today Sarah!

  6. Michelle Hatch Reply

    Worked up to #115. Agreed with Erin. The pause was hard.

    Liked this WOD today. Was a fun one!

  7. Erin Gretzinger Reply

    85 for 5 sets
    Loved the skill work:)

  8. KristinP Reply

    Worked up to 125 but only got it for 2. The pause was rough…but the wod after was perfect:)

  9. Heidi Lacava Reply

    Worked up to 125#, got one rep @ 130#

  10. Mark Lee Reply

    a.225#
    b. done
    We are going to be seeing more of the skill/focus work in our next training phase! Glad people are enjoying it.

  11. sarah lee Reply

    Great job tonight everyone! Great prs all around despite the 3 second pause. I was so impressed with how well everyone was squatting!

  12. Benjamin Hixon Reply

    PRd my front squat at 255. Great WOD

  13. Taylor Brajczewski Reply

    a. worked up to 95#, thanks for the encouragement Sarah! And now I’ll remember what weight I did for next time! haha

    Loved the Roxanne burpee game too!

    • sarah lee Reply

      You are so strong Taylor! Great job!

  14. Balen Reply

    Hey Rob,Your wods are bad ass and I would have a guess that’s a lot of people are cinpoyg some of the elements of your training, but not doing the excact wod. It’s very different stuff then your average crossfitter is usually exposed to , so trainers and the like are using movements ect in their own programming to ad a bit of spice to the soup.Respect from AustraliaDudley

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