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July 24, 2013
CrossFit Cape Cod Workout Of The Day

On The Minute For 12 Minutes
Odd: 3-5 Handstand Push Ups* 
Even: 5-10 Strict Chest To Bar Pull Ups

Rest 3:00

On The Minute For 12 Minutes
Odd: 5-10 Hand Release Chest Slap Push Ups
Even: 8-12 KB Swings 2/1.5

*If Needed Modify With Negatives or :30 Second Handstand Hold

3-2-1 Go!!!

Weigh In For The Nutrition Challenge Wednesday,Thursday & Friday. Similar Format As Last Time But With A Couple Of Twists…

Friday We Are Going Off Location For A Trail Run! The Box Will Be Closed And All Classes Will Be Off Site.
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  1. Ivy Reply

    Looks fun! i’m taking a couple days off from crossfit! see you guys friday!

  2. kerri Reply

    64 (green band, negatives, 2 30 sec holds) 111 (1 pood, 6 one hand touches the rest chest slaps on the pushups)

  3. mason Reply

    Great work by the morning crew today.
    So many people worked really hard on those chest slap pushups and some doing it for the first time!! (Kristin P)
    Also Loretta and Jodi and Terri, good job on those handstand pushups. Andy, Niall, Gad and Mike as well!
    It’s always great to see everyone push beyond their limits. Nice job!

  4. Erin Gretzinger Reply

    Missing the C3 family as I’ve been sick all week. Definitely want to participate in the nutrition challenge.Will we be able to weigh in Friday with the box closed? Also, will the details of when and where to meet Friday be on the blog. Hoping to feel better by then!

  5. Erin Gretzinger Reply

    PS awesome job everyone! It’s always so motivating to see everyone’s accomplishments!

  6. Terry obrien Reply

    84 (red band) / 123 RX
    Harder than I thought

  7. Sarah Sprague Reply

    176 – negatives, red band, hrpu’s only, 1 pood kb swings…love checking out all the masters competitions going on in Cali. So inspiring.

  8. Erin Meagher Reply

    Fun 9am!
    I can’t remeber my scores:) but it was fun!

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