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CrossFit Cape Cod Workout Of The Day, Friday 4/3/2014

April 03, 2014
CrossFit Cape Cod

Workout Of The Day

Overhead Squat*
5-3-3-2-1-1

Followed By 

21-15-9
Toes To Bar
Wall Balls 20/14, 10’/9′

*If you don’t have the overhead squat, do overhead lunge 10-6-6-4-2-2 then practice overhead squatting technique.

MOBILITY/RECOVERY CLASS AT 6:30pm!!! It’s awesome. Be there and you’ll be awesome too!!!
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  1. Kevin Medeiros Reply

    145# almost had 165# just couldn’t get all the way up.
    6:21 w/20# wb
    Actually got toes to bar most of the time. Huge improvement!

  2. Erin Meagher Reply

    125# ohs – Mark tricked me into a PR 🙂

    5:19 rx
    Happy Friday!

  3. kerri Reply

    65# lunges
    Did a few t2b but switched to knee to chest
    10# wall balls
    7:29

  4. mason Reply

    Awesome Erin….sooooo strong!

  5. Christopher Tufts Reply

    115# OHS

    8:56 Rx (I might have missed a few WB by a few inches)

    Great job Erin!

  6. Nettie Reply

    80# OHS – PR 🙂
    Congrats Erin – you are so strong!!!
    7:56 – had some not toes to bar

  7. Paul S Reply

    15# OHS, 7:03, 12# ball
    Did very light OHS with bad shoulder, but didn’t feel half bad.
    Very impressive OHS pr (I think) by Erin G. coming back to get it after the WOD.

  8. Allan Fleck Reply

    A. 225# PR

    B. 3:36 Rx

  9. Erin Gretzinger Reply

    A. 85# pr
    B. 7:03, like Nettie, i too had a few not so t2b

  10. Liz Ouellette Reply

    A) walking lunges- worked up to 60# with an extra set
    B) 5:37 8 lb WB. knees to chest…they’re slowly getting higher!
    Fun WOD tonight, and the first week I’ve made it 5 consecutive days! 🙂

  11. Zach Reply

    A) 255#
    B) 4:41 Rx

    • Kevin Medeiros Reply

      My shoulders just popped out thinking about 255. Nicely done Zach.

  12. Christopher Judkins Reply

    Saw some great fights to stand up outta that hole tonight in the OH squats, great job everyone! Way to work!

  13. mason Reply

    6:22 rx 10 wall ball
    95# ohs x3 pr

  14. Shannah Jaburek Reply

    A.) 85# and a PR
    B.) 5:57…all reps were solid TTB and used 10#WB

  15. Erin Meagher Reply

    Thanks guys! Great work everyone!!

  16. Ann Reply

    Felt good to be in the box first time this week. 50# OHS. So light compared to all those other strong woman, but it is what it is

    Enjoyed Amy’s yoga class a lot.

  17. Mark Lee Reply

    Thanks for the awesome recovery class Amy!!!

    225#
    3:14rx

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