CrossFit Cape Cod

March 14, 2013

CrossFit Cape Cod Workout Of The Day

Focus Work

A. Muscle Ups

Chest To Bar Pull Ups

Pull Ups

Weighted Pull Ups

B. Over Head Squats

Front Squats

Wall Ball

Pistols

Squat Cleans

C. Hand Stand Push Ups

Push Press

Ring Dips

Push Ups

Hand Stand Walk

D. Double Unders

Toes To Bar

Box Jumps

L-Sit

L-Hang

Row

Choose 1 Movement From Category A. And 1 Movement From Category B. And Alternate On The Minute For 12 Minutes.

Rest For 3 Minutes And Repeat Using One Movement From Caegories C. And D.

It’s Time To Have Your Mind Blown With Amy Squeglia’s ULTIMATE Mobility. Saturday 1:30, Be There.

8 Comments

Annmarie March 15, 2013 at 1:19 PM Reply

2 points for Thursday. I did the benchmark WOD for the nutrition challenge this morning. 6 rounds + 5 pull ups and 10 push ups. 155#
Jennifer Grace March 15, 2013 at 6:56 PM Reply

Anyone know of a crossfit place in or near Conway, NH? I couldn’t really find anything online and Gerald and I are going away next weekend. It would be nice to be able to get a WOD in especially with the challenge going on 🙂
Renee Deveau March 15, 2013 at 7:15 PM Reply

Did bench mark wod today 115# 9rds + 5 pu
Only 1 pt today cuz I’m eating some magic bars for my bday
Faron March 15, 2013 at 9:53 PM Reply

2 pts today. Happy Birthday Renee!
Jennifer Grace March 15, 2013 at 11:34 PM Reply

2 points each for Gerald and I today
jennifer simmons March 16, 2013 at 12:07 AM Reply

2 points today
Bushy March 16, 2013 at 1:35 AM Reply

1 point friday. No wod.
Erik Mattson March 16, 2013 at 2:31 AM Reply

2 PTs Thursday 1 pt today

Friday