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Tuesday WOD & Added Classes

January 15, 2013

CrossFit Cape Cod Workout Of The Day

Press 5 Rep Max

Followed By

50 Push Press 95/65
Every Time You Drop The Bar Run 200m
50 Hang Power Snatch 95/65 
Every Time You Drop The Bar Run 200m

New Classes: Monday and Wednesday We Will Now Be Adding A 6:30pm. This Takes Effect This Wednesday

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  1. sarah lee Reply

    Fun WOD! I love push presses and hang power snactch! I’m doing this at 9:30. I’m going to be running a lot tomorrow!

  2. Renee Deveau Reply

    Ill be right w you sarah lol

  3. Erin Meagher Reply

    That was a fun one! 16:02 RX I had to put it down twice during the push press and every ten for snatch! It was my wrists that start to hurt!! Oh- and 70 for 5 on press. Have a great day everyone. Nice job Ryan on making it through all 50 push presses!

  4. Jack Reply

    This was a frustrating day for me. Thanks to everyone who helped me and I needed that nice vote of confidence (when I got back from the Dr.’s) about other options for fitness training, while I deal with this injury. I can’t say enough about how truly touch I was by the support.

    Crossfit Cape Cod is amazing!!!!

  5. Amy Kbaum Reply

    70# x 5
    11:22 rx – did push press unbroken, ran 3x during snatches (did 15, run, 15, run, 10, run, 10)

  6. Anonymous Reply

    Jack sorry to hear about your injury! NO MORE LONG RUNS! We will help you with upper body exercises and WODS

    Pressed-65 for 5, 70 for 4

    16:58 RX


  7. Anonymous Reply

    A- Pressed 55 x4
    B- 20:25 50/45

  8. Annmarie Reply

    Pressed 70 5x – that was heavy lol.
    16:15 50# for the press, rowed 1x, 45# for the squat, rowed 3x.

  9. jonathan miles Reply

    Strict press 135 by 5. Wod: 10:15 rx

  10. jonathan miles Reply

    Also, did the strict press unbroken, on the clean did 12, 13, 14, 11. Amy is my hero. Grip was the tough part.

  11. Anonymous Reply

    Kurt M
    14:46 RX killed the PP but succumbed to those damn power snatches! All in all that WOD is we we all love Crossfit.

  12. Sarah Sprague Reply

    50×5, 55×1 (5# pr.)
    19:11 45# had to run every ten reps. Ugh.

  13. Anonymous Reply

    Dave s.- A) 135 x 5 – B) 11:48 RX – tried to hang with Zach and Mcgrail but they went beast on it !!! Nice job everyone.

  14. mason Reply

    Did deadlifts due to shoulder
    135×5, 155×5, 175×5, 195×5, 205×5, and PR’d 215×5.
    Ran 200’s with the 5:30 group. I think I did seven.

  15. Anonymous Reply

    70×5 75 x3 (couldn’t get the last three
    16:48 rx It was tough, but well worth it)

    If feels great to RX a workout!!!
    Hopefully the first of many


  16. Jennifer Grace Reply

    60 x 5, 18:89 using 45# (unbroken PP and then 15, 15, 10, 10 on the power snatch)….I’m going to be feeling this one tomorrow!!

    • Jennifer Grace Reply

      Oops 18:59 (thought I would make it a time that exists 🙂 )

  17. Anonymous Reply

    A) 150 x3
    B) 10:01 Rx- PP unbroken then ran for transition to snatch. Did 15,15,10 & 10


  18. Andy M. Reply

    A. 115# x5
    B. 13:43 Rx Did 30 Push presses then 20 and for the snatch I did 7, 13, 12, 11, 7.

  19. Shanna Reply

    Wow that burned! Rx 12:20 70lbs 5reps

  20. Shanna Reply

    Did 27 run 23 pp then 15 run 20 run 15 on snatches , I ran slow:)

  21. Renee Deveau Reply

    A) 80# x 5
    B) 65# for push press ran once
    55# for snatch ran three times

  22. Anonymous Reply

    Adam said…
    A) 105# x 5, 115# x 4
    B) RX at 15:26. One run during push press. ?6 runs during snatch.

    Jon M. crushed that thing.

    – AB

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