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January 11, 2013

CrossFit Cape Cod Workout Of The Day



Double Unders
Sit Ups

15 Minute Time Cap

Followed By

1 Power Snatch 1 Rope Climb On The Minute For 10 Minutes 

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  1. Bushy Reply

    mark – aren’t you going to ask us how we’re feeling?

  2. Mark Lee Reply

    Nope. I don’t care.

  3. Anonymous Reply

    Kurt M
    A. 7:54 slowed by my weak Du’s
    B. 115 lbs. Snatch 10 rope climbs! Wish I had tried 135lbs.

  4. Jack Reply

    Way to go Mark!!!!

  5. jonathan miles Reply


  6. Amy Kbaum Reply

    6:26 rx
    85# snatch and rope climbs 10x

    Jack, you left your food journal at C3 today.

    Great job everyone at the 6am and 9:30am classes. A big thank you to the 9:30 class for being a part of my first class as a the instructor. You all were awesome!

  7. Andy M. Reply

    A. 6:30 Rx
    B. 125# snatch and rope climbs x10

  8. Anonymous Reply

    Amy, you were awesome! Thanks for all the help! 10:45 did singles x 2, started with 45# snatch then moved up to 55# Sabra

  9. Anonymous Reply

    Did Annie at work doing single unders with the occasional double under which slowed me down 10:12
    No ropes at work to climb!

  10. sarah lee Reply

    5:15 Annie Rx- 6 sec pr.

    85 pounds for 7 rounds, 80 for 3 rounds. Not on the minute. More like every 2.

  11. Sarah Sprague Reply

    9:50 Annie tripled the single unders
    55# and knees to elbows for 10 rounds

  12. Jennifer Grace Reply

    11:48, first time ever doing a workout with double unders rx 🙂
    55# and five knees to chest for ten rounds

  13. mason Reply

    6:16 PR
    70# power snatch happy with that since I haven’t lifted overhead in two months. I am feeling it today though, gotta ice down.

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