July 17, 2013
CrossFit Cape Cod Workout Of The Day
Max Set Of Chest To Bar Pull Ups
Rest 3:00
5 Sets Of Chest To Bar Pull Ups, At 50% Of Your Max Reps Rest 1 Minute Between Sets
Followed By
400m Sled Push 45/0 + Sled Weight
Friday July 26th We Will Hold Our Second Out Of The Box WOD!!! Details and Location Will Be Announced Soon!!!
Max Set Of Chest To Bar Pull Ups
Rest 3:00
5 Sets Of Chest To Bar Pull Ups, At 50% Of Your Max Reps Rest 1 Minute Between Sets
Followed By
400m Sled Push 45/0 + Sled Weight
Friday July 26th We Will Hold Our Second Out Of The Box WOD!!! Details and Location Will Be Announced Soon!!!
Amy S., Resident Paddle Board Rock Star, Looking Strong!!!
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10 Comments
looking good amy! sled push was tough! 4:15 rx. pullups 12 max ctb kip , 6×5 rx fun 9am group
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did the pull up workout twice because I wasn’t happy with the first round. first round maxed on 2 pull ups on the red band then did maybe 3 sets of 2, 2 or 3 sets of 1 then 2 sets of 3 on 2 red bands. got 6:12 on the sled push. on the 2nd round of pull ups maxed at 10 on the green did 3 sets of 5 unbroken and 2 sets of 5 broken. made me feel a tiny bit better.
12 pull ups max with green and blue band. Did 6 pull ups x 5 rounds. 6:25 on sled push.
14 max pull ups with blue & red bands, so 7 for 5 rounds. 10:49 on sled push. Thanks for the coaching, Jamin!
Stay safe in the heat, afternoon-ers!
Amy is awesome!
16 max for ctb pull ups.
Did 8, 8, 8, then 4 strict and 3 strict due to my callus tearing.
got 6:37 on sled push Rx.
12 c2b red and blue bands max reps, so 5 sets of 6. 6:16 sled push. Nice job 3:30 class! It was a hot one today!
Great job today everyone! I have missed 2 days of working out due to not feeling well. Hopefully I will be wodding by the weekend!
I applaud everyone who did this wod today!! The weather was not in your favor but you all powered through it. Awesome job!
Tom good work on dropping down to one band… Pr nice work.
Shanna awesome job with best time of 4:15!!
Amy S great form!