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Friday

December 28, 2012


CrossFit Cape Cod Workout Of The Day

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 repsTry to increase the load on each of the fifteen sets.



Followed By Strict Pull Up Test On The Minute. 1 The First Minute, 2 The Second, 3 The Third Etc, Until You Can No Longer Complete The Reps On The Minute. If You Don’t Make It To 10, Rest 1 Minute And Work Your Way Back Down To 1.
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  1. jonathan miles Reply

    Did Wednesdays wod. Got 195 on the squat clean complex, and 8:58 on the 3 rounds for time

  2. Erin Meagher Reply

    135- ohs, 145 front, 195 back
    Got up to five on strict Pullups- then added purple band, took a break, started going back and did all
    Kinds of things:)

    Mark Lee- are we starting a paleo challenge anytime soon?

  3. Mark Lee Reply

    Erin Meagher, yes- early January details coming soon!

  4. Anonymous Reply

    Kurt M
    115 OHS was really tight with zero hip flexibility! 205 FS. 245 BS certainly not my best effort.
    Strict pull-ups worked up to 10 rounds! Good work MPL

  5. Mark Lee Reply

    I was an overall disaster today.

    Sarah

  6. Erin Meagher Reply

    Ooops 120 – ohs:) my bad.

  7. Sarah Sprague Reply

    65 ohs, 90 fs, 105 bs stopped there due to an epic failure and no rep from Michael. Lol. Now that was a disaster!
    7 rounds pullups with red then blue, then worked back down.

  8. Mark Lee Reply

    OHS 235
    FS 275
    Back Sq. 335
    10 Rounds-I really didn’t want to have to go back down the ladder!

  9. Anonymous Reply

    OHS 105, I didn’t quite make it up out of the 115.
    The rest was a mess.
    The end.
    Liz

  10. Anonymous Reply

    But it was fun!
    Liz

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