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

Monday

November 04, 2012
www.games.crossfit.com

CrossFit Cape Cod Workout Of The Day

Box Squat-Work Up To A 1 Rep Max

Followed By

AMRAP 20 Minutes

Run 200
10 Pistols
Run 200
10 Weighted Sit Ups 45/25



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  1. Anonymous Reply

    10 each leg for a total of 20, or 5 each leg for 10?

    • Mark Lee Reply

      5 Each Leg 10 Total

  2. Brendan Reply

    205# on the box squat w/ Sarah watching….so heels in front of the knee…6.5 rounds, used a 45 plate for sit ups and used a medicine ball under me for my pistols…glad that’s done.

  3. sarah lee Reply

    145 box squat.

    6.5 rounds at 19:35. Went for another run. 30 pound kettkebell. Used boxes for support on pistols. Fun wod!

  4. Marianna Reply

    Oh man, it’s gonna be a cold, dark run at 5:30!

  5. Erin Meagher Reply

    So happy to be working out again- starting to feel normal after the never ending illness!
    Box- 125- little short on time
    5 rounds plus a few other things- not sure exactly!- used boxes for pistols.

  6. Anonymous Reply

    Wow what a physique on that crossfitter!
    245 lbs box squat
    7 3/4 rounds but drastically scaled my pistols! Happy with the effort otherwise. Sarah S pushed me all the way! So impressed by her!
    53 burpees done before class! Kurt M

  7. Jennifer Benedetti Reply

    140# box squat
    6.5 rounds,25#dbell for sit ups and boxes for support on my pistols. Good time!!!!

  8. Anonymous Reply

    215# Box squat 2 reps
    5 rounds +200 +2pistols… Pistols on medball with 15# KB counterweight, kicked my ass.

    Chris J

  9. SarahSprague Reply

    105# box squats
    I didn’t keep track of my rounds but really felt good on this one. I’ll chalk it up to taking a few days rest. Thanks Kurt! And Shelly kicked butt on those box squats!

  10. erica Reply

    3 3/4 rounds plus 3 situps. I’m not positive I measured 200 meters correctly for my run, it may have been a little longer. Also couldn’t find anything heavy for sit ups so I did 20 with out weight. Used a bench for my pistols. Working out alone is definitely not as much fun!

  11. Mark Lee Reply

    Nice work Erica!

    225 plus chains on the box squats
    Lost count of my rounds on the WOD making it my goal to get pistols like they were air squats bu Jan 1!

  12. Anonymous Reply

    Hey Mark. Heres the link to what I was telling you earlier- http://www.bulletproofexec.com/coffee/

    Also if you want to kill two hours but learn a lot of incredible things check this podcast out- http://blog.joerogan.net/archives/5501

    Its a little hard to retain so Id say bring a pen and paper. You might want to Fast forward the first 10 min, its mostly commercials.

  13. Mark Lee Reply

    Thanks Peter, I’ll be sure to check that out!

  14. Amy Kbaum Reply

    165# Box Squat, 7 rounds RX using 30# dumbbell for sit ups – felt really good about pistols today, much better at them than the last time I did them

    Great 9:30 class! So fun to wod with such a big group!

  15. Unknown Reply

    140 box squat
    7 rounds 25 plate situps small box with 1 ab mat-Shelley

  16. David Churbuck Reply

    245 box squat. I like that lift. A little rest at the bottom, get comfortable,and then up you go.

    I rowed instead of running — indoor rowing season is officially open and I need to get fast for the CRASH-B’s — this workout was perfect interval training with 250 meter pieces interspersed with the pistols and sit ups. I got 2750 meters over 5 rounds.

    Pistols make my knees feel like they are going to explode. That’s a tough one for me to get even close to pulling off.

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