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Wednesday

December 05, 2012

CrossFit Cape Cod Workout Of The Day

1.Push Press 2-2-2-2-2

2. As Many Rounds Possible In 12 Minutes

5 Ring Dips
10 Wall Ball 20/14 to 10ft
15 Box Jumps, Up and Over 20″ Male and Female

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  1. Erin Meagher Reply

    Push press- worked my way up- ended up with 105 for 2 and 115 for 1- the second 115 was definitely a push JERK:)
    I think it was 6 rounds for the wod- purple band , 10 foot wall balls – so tough.
    Happy hump day everyone!

  2. jonathan miles Reply

    6 rounds, plus 5 rings, 10 wall balls, 4 over the box jumps.

    Just a note, mark set the standard on the over the box jumps: you don’t have to open the hips at the top

  3. sarah lee Reply

    5 plus 3 dips RX.

    Derek lapped me every round. Not joking.

  4. Jeff T Reply

    7 rounds but sadly barely matched Erin in the push press. Need to work on that! Thanks Mark for pushing me with the wall ball…

  5. sarah lee Reply

    105x 2 on the push press.

  6. Sarah Sprague Reply

    65×2 for push press, but think they were more like push jerks. Need to work on that.
    5 rounds plus 5 rings with red band. Used 10# ball to hit 10 foot mark. Like those over the box jumps.

  7. Anonymous Reply

    Adam said…
    155# push press. Tried 165# but failed miserably. Danny B was a beast with 205# and making it look easy.

    Rx WOD: 7 rounds + 5 ring dips + 5 wall ball shots

    Burpees.

    – AB

  8. OldNatickRookie Reply

    115×2 105×4

    4 rounds + 5 ring dips + 7 WB

  9. Anonymous Reply

    A)-225 x2
    B)-6 rounds Rx

    -Zach

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