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January 04, 2013

CrossFit Cape Cod Workout Of The Day

5 Rounds Rest As Needed Between Rounds

3 Rep Max Front Squat

Followed By

3 Rounds For Time

10 Toes To Bar 
10 Supine Ring Rows
10 x 1 Arm Kettlebell Thrusters 1.5/1 (5 Each Arm)
10 x 1 Arm Kettlebell Swing 1.5/1 (To Eye Level Not Overhead, 5 Each Arm)
10 Ring Dips


Developing The Strict Handstand Push Up

More Info On The Nutrition Challenge Coming Very Soon!
About the Author
  1. Anonymous Reply

    Kurt M
    185 3 rep max front squat 5 sets
    10:57 rx for the WOD
    I’m in a rut!!!!!!

  2. Amy Sch Reply

    We worked up in the front squats. My max was 145- 3 rep. That was a 30 lb pr! Yay! 12:24 on part b

  3. Renee Deveau Reply

    Wasn’t happy w my max front squat today worked up to 105-3 rep, second part of wod 8:40 purple band for ring dips and used 1//2 pood for kb. Great job w your free standing handstand push-ups mark and ash!

  4. Greg B. Reply

    Hey folks, we just received a new order of ProGenex. We currently have in stock Chocolate, Vanilla, Mocha and Peppermint flavors (initial reviews on the new peppermint are really good). There are also single packs of the chocolate and mocha at the self serve spot on the desk – just use the honor jar and drop an IOU in there if you are short on the cash.

    See Greg B. Or Mike McG to buy a bag.

  5. Derek Vecchione Reply

    Greg…I’m gonna have Renee grab a peppermint bark tomorrow if that’s ok by you Bud. Thank you!!

  6. Erin Meagher Reply

    125 front squat – 3- not close to a pr:)
    14:06- those 1 arm thrusters were killer!

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