July 30, 2013

**CrossFit Cape Cod Workout Of The Day**

On The Minute For 14 Minutes

Odd: Handstand Push Ups*

Even: Box Jump 8-12 Reps

Rest 3:00

On The Minute For 14 Minutes

Odd: Push Press 5-10 Reps

Even: Toes To Bar 6-12 Reps

*These are not max sets. On the HSPU choose a version that best suits your ability, from partial wall climb to a hold-or reps at a deficit with paralettes. Choose A box height on the box jumps that allows you to practice stringing them together and being consistent. On The Push Press, go heavier for 5 to develop strength, or mid weight for 10 if you need to develop endurance. Toes To Bar can be more strict for 6 or fast kipping for 12. Choose the option you need to work on the most. There should be 10-30 seconds of rest each round.

**Nettie!!!**

If you are in the nutrition challenge, please be sure to submit a weigh in, and benchmark time. If you didn’t do the benchmark on Saturday, use Mondays Squat, and KB Burpee WOD scores as your benchmarks. If you did both WODs you can use both scores or just one. If you would like to participate but don’t know the details please e-mail Mark at crossfitcapecod@gmail.com

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25 Comments

I won’t be able to make it to this one!! 3 out of 4 I actually need to work on too:( have fun everyone!

I decided to start the challenge today. I apologize in advance if I’m cranky this week.

Me too! I’ll be doing the challenge, I put my weight on the white board and recorded yesterdays weights/times!

Good job this morning, everyone! A lot of PR’s on every movement.

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5/4 HSPU Negatives on Paralettes

12 Box Jumps 24″

5 Push Press 125lbs

10 TTB

Drenched in sweat

What a great pic of perfect form!

20-30 second handstand holds, 8 BJ 20″, 5-7 Pp35#, 6 K2C

Great 9am! WOD was a great confidence booster. Independent hand stands (pr), 24″ box jumps (pr). Worked on form for push presses and practiced kipping with t2b. 2 points today!

2 points.

Practiced HSPU, 24 inch box jumps

75# push presses & toes to bar

30 sec handstand holds, 20″ box jumps, 65# push press, strict knee raises. Really gotta work on my core strength!! 2 pts

Great 9am class

2 points today

2 pts. Great WOD this morning. Really need to strengthen my core!

Handstands on kettle bells, 30″ box x8

C&j 75# and t2b x 8

2 points today. Practiced kipping for toes to bars and suprisingly had an easier time getting into hand stands compared to last time. Loved this WOD. Thx Jamin.

Great wod jamin helped a ton today! 2 points even on my moms bday 🙂 as long as steak tips and sweet potatowedges are acceptable

Oh yeah, two points

2 Points here

Good Job Everybody!!! 2 Points

1 pt today

2 yesterday

1 pt today

2 yesterday

2 points today!

2 points today!

1 point

1 point today…peer pressure led to a drink after work :/ 2 points yesterday

Worked on handstand hold, 18″ box jumps (10-12 reps), 55# push press (8-10 reps), and worked on kipping. Thanks Jamin for the tips!

2 points today.

2 points yesterday

2 today