168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

Monday

December 17, 2012

CrossFit Cape Cod Workout Of The Day

5 Rep Max Thruster 

Followed By

10 Minutes As Many Rounds As Possible

6 Box Jumps Up And Over 24/20
8 Pull Ups
10 Wall Ball Shots 10ft 20/14

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  1. Annmarie Reply

    6 rounds +2 box jumps – 65# on the thrusters – great 6am class! Thanks Sarah!!!

  2. Erin Meagher Reply

    #95 pound thruster
    5 rounds plus , box jumps, Pullups, 3 wall balls.

  3. Anonymous Reply

    Kurt M
    A. 165 lbs 5 rep thruster felt great had alittle more to give!
    B. 7 Rnds RX another fun WOD!

  4. sarah lee Reply

    95 x5 thruster
    5 plus 1 rx.

    So mark decided to copy my awesome baseball warmup. I really don’t think it’s the same without the flip, teams and me yelling to take this seriously. Just saying.

  5. Annmarie Reply

    Sarah no one can run a baseball warmup like you! lol

  6. Sarah Sprague Reply

    65 x 5 thrusters. 5 rounds using red band and 10# ball.

  7. tracibushy Reply

    I think the term you used this morning was “flop”, Sarah….way more technical than flip.

    95×5 with a little push jerk at the end

    5 rounds, plus box and I think pull-ups, but don’t remember

  8. Anonymous Reply

    Adam said…
    135# for thruster. Failed at 165#.
    7 rounds + 6 box-jump-overs
    Burpees for challenge. My 100-days of burpees ends this Friday (Dec 21). They can’t develop a device to measure how glad I am that the burpee challenge is almost over.

    – AB

  9. Mark Lee Reply

    Wow Doc-way to finish it out!

  10. Amy Kbaum Reply

    110# thruster
    6 + box jumps + 4 pull ups

  11. mason Reply

    110# front squat
    7 rnds + 6+8
    24″ box, pullups, 10# wallball 10ft
    Nice job everyone.

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