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Friday W1/W1

April 12, 2013
CrossFit Cape Cod Workout Of The Day
1 Rep Max Box Squat
Followed By
5 Rounds For Time
12 Wall Ball 20/14
12 Kettle Bell Swings 1.5/1
Followed By 10 Minutes Lacrosse Ball Mashing On The Calves, Quads, Hips And Low Back.
  
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  1. sarah lee Reply

    6:03 RX- 10 foot wall ball. Good job today everyone!

  2. Faron Reply

    Box Squat 145#.
    6:05 14# WB, 45# KB.

  3. Mark Lee Reply

    Nice job going to the 10′ Sarah!

    Worked with Jake today 345 to 18″ box
    4:44 metcon then 125m sprints on the rower x 10 to make up for yesterday. :21-23 on the minute.

    Great to see Nicole Stanley’s name on the whiteboard!

  4. Elizabeth Miles Reply

    So great to see you back Nicole! RX 6:24 – #140 bs

  5. Erin Meagher Reply

    #145 box squat
    6:05- did box jumps and situps- shoulder doing something wierd.

  6. Sarah Sprague Reply

    95 ugly box squat. 9:17 Rx to 9′ mark.

  7. Zach Reply

    385# box squat
    5:10 Rx

    JenBen pressured a few of us into the rowing endurance wod afterwards.

  8. Domenic DeGregorio Reply

    a. 290 b. 5:02

  9. Nettie Reply

    85# box squat – 6:48? rx to 9′

  10. Jennifer Benedetti Reply

    box squat: 143#
    6:15 Rx 10ft wall ball

    Zach, Molly and Mel that was a great endurance wod after, so glad you guys talked me into it 😉

  11. Jennifer Benedetti Reply

    box squat was 145#

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