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CrossFit Cape Cod Wednesday 7/2/14

July 02, 2014
Jen H.

CrossFit Cape Cod

Workout Of The Day

A.
5 Rounds Rest As Needed Between Rounds

6 Thrusters*
Max Reps Strict Pull Ups

B.
Skill Work

*There is no RX weight on the thrusters, go as heavy as you can with perfect form.

Please remember that July 4th we will only be holding 2 classes: 8am and 9am. 
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  1. Paul S Reply

    This comment has been removed by the author.

  2. Erin McGee Reply

    Great form Jen!
    Worked at 50# for thrusters and red band for strict pu’s
    Skill: pull ups and dubs

  3. Erin Meagher Reply

    Up to 85- suffered through some strict and purple band strict
    Hspu neg and ghd

  4. kerri Reply

    45-65# got up to 7 with the red band and last round did 3 without. Worked on kipping pull ups. Thanks for the help mark!

  5. Zach Reply

    Worked up to 195# x6
    Combo of strict & kip PU

    GHD & doubles

  6. Jen Heinlein Reply

    Hehe, thanks Erin!
    35-75# on the thrusters, blue and red for pullups. “Worked on” double unders – they just weren’t coming today – and some wall balls with a heavier ball.

  7. sarah lee Reply

    Looking good Jen!!!

  8. Kevin Medeiros Reply

    Worked up to 155#
    Blue/red for 8
    Red for 5

  9. Andy Mathieson Reply

    1. 95# / 7 pull ups
    2. 115# / 7
    3. 135# / 7
    4. 145# / 6
    5. 150# / 6

  10. Liz Ouellette Reply

    worked from 35# – 60#(!) for thrusters
    did 12 pull ups with the blue band, then dropped to the red for 10
    FINALLY got my toes to the bar tonight too, woohoo!

  11. Mark Lee Reply

    Wow solid work today everyone!
    Made it to 18 on the last set of 6 thrusters, I did 10 reps everytime on the last 2 sets I broke them up.

  12. Heidi Lacava Reply

    Thrusters 65#…pull-up 4 strict unassisted
    65#/ 5
    70#/ 4
    75#/2
    80#/ 3

  13. Chris Massi Reply

    105-125 for thrusters and did 5 Strict CTB each round
    Worked with 30# WB for skill work

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