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Friday

November 02, 2012
CrossFit Cape Workout Of The Day

Box Squats
12 Sets x 2 reps for speed
minimize rest. Use 35-45% Of 1 Rep Max-Move The Weight Fast.

Followed By

3 Rounds
1 Minute Row
1 Minute Wall Ball
Run 200
Each Round Starts Every 4:00
Score Reps And Slowest Round.

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  1. sarah lee Reply

    Nice Job Faron!

  2. sarah lee Reply

    Box squat. 95×2, 115 pounds x10
    97 reps, 55 sec was my slowest run.

  3. Annmarie Reply

    Nice Sarah!
    That was a good WOD this morning. I think mine was 88 and slowest run was 1:11.

  4. Anonymous Reply

    51 burpees done!
    125 reps 45 sec 200m
    Brendan you got my number on these last few WODS I’m coming strong after you!!! Lol
    Kurt M

  5. Andy M. Reply

    A. 135#
    B. Rx 107 reps and slowest time was 0:50

  6. Anonymous Reply

    A) 65#
    B) 65 reps. Slowest time 0:59 sec Sabra

  7. Jennifer Benedetti Reply

    box squat 95#x2,115#x10,98 reps&49sec was slowest time

  8. Jennifer Benedetti Reply

    box squat 95#x2,115#x10,98 reps&49sec was slowest time

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