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March 03, 2013
CrossFit Cape Cod Workout Of The Day

Push Press 3 Rep Max

Followed By

4 Rounds For Reps And Run Times
1 Minute Of Wall Balls 20/14
1 Minute Of Ring Push Ups
Run 400m
Each Round Is 6 Minutes Long Rest With Whatever Time Is Left Over After The 400m Run.


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  1. Sarah Sprague Reply

    Yum, I love chocolate chip pancakes! May have to scale it a bit though 🙂

  2. David Churbuck Reply

    Great workout and loved the card game/warm-up. Kettlebell figure eights are my new thing.

  3. mason Reply

    Nice Dave!

  4. jonathan miles Reply

    88 wall balls, 48 ring push ups, and the run was 1:42, 1:42, 1:50, 1:46. Tried going less on the wall balls so i could chase Branden…..that didnt really work.

  5. Mark Lee Reply

    Welcome back Jon! Wish I could have done this one with you guys!

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