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.
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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8 Comments
Nice Job Faron!
Box squat. 95×2, 115 pounds x10
97 reps, 55 sec was my slowest run.
Nice Sarah!
That was a good WOD this morning. I think mine was 88 and slowest run was 1:11.
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
A. 135#
B. Rx 107 reps and slowest time was 0:50
A) 65#
B) 65 reps. Slowest time 0:59 sec Sabra
box squat 95#x2,115#x10,98 reps&49sec was slowest time
box squat 95#x2,115#x10,98 reps&49sec was slowest time