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Mashpee, MA 02649
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Thursday

May 16, 2013
CrossFit Cape Cod Workout Of The Day
 
Back Squat
2-2-2-2-2
 
Followed By
10 x 100 Meter Sprints
Go Every 90 Seconds
 
 
 

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  1. Sarah Sprague Reply

    75, 85, 95, 105x 4…19 was fastest, 22 slowest.

  2. Jen Heinlein Reply

    I kind of just worked up to a 2 rep max on the back squat without keeping track of the intervals. 135# x 2 Best sprint :23, worst :27.

    • sarah lee Reply

      That was awesome! Did you figure out how much you increased?

  3. Andy Mathieson Reply

    Did intervals for the back squats. Got up to 185# and the knee feels great!

    For the running – fastest :15 slowest :17

  4. Shanna Reply

    Worked up to 195 # did that 2 rounds and maybe 185 175 others . Not too sure:) best run 16 worst 18 sec , felt good to run!

  5. Jen Heinlein Reply

    @Sara – I have front squat 1 rep max at 45# back in Feb, and 85# for box squats 3 rep max last month. I love the weightlifting, thank you so much for your help!

    • sarah lee Reply

      You looked SO strong! Great work.

  6. mason Reply

    Stayed light on weight – tweaked back on Saturday. So 125# for back squat
    Then got hit with strep throat over the wknd but did the runs, used a stop watch 15.1/16.6

  7. OldNatickRookie Reply

    135# X 2 then 155# X 8 on back squats. 19 and 21on the 100’s. Cut 1 sec from last time. I’ll take that.

  8. Domenic DeGregorio Reply

    255 14-17

  9. Kelly Cook Reply

    145#. 21, fastest. 24, slowest.

  10. Kelly Cook Reply

    This comment has been removed by the author.

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