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September 12, 2012
Chris Johnson

CrossFit Cape Cod Workout Of The Day

1 Rep Max Weighted Hand Release Push Up

Followed By

3 Rounds For Time
5 Hang Power Cleans 185/135
10 Ring Dips
1 Rope Climb

Mobility-Bullet Proof Shoulders

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  1. Nettie Reply

    Just got home after working both jobs today so I had to miss the 7’s WOD – sounds like a doozy! I did just do my burpees for the day though 🙂

  2. Michael Reply

    Lookin good Chris

  3. Mark Lee Reply

    Good job 6am! Some serious weight moved on those hand release push ups! Kurt if you get more than 20% of your class to do bullet proof shoulders then chalk one up for the 3:30:)

  4. Amy Sch Reply

    55# PU’s, 65# 5:10 on the wod
    Came home and did the shoulders and 7 burpees.
    Chris, looking strong!

  5. Mark Lee Reply

    9:30-100% on bullet proof shoulders!
    Day 7 Burpee Challenge-Check!

  6. Anonymous Reply

    Mark I’m shooting for 100% participation for bullet proof shoulders! Kurt

  7. mcgrail Reply

    Day 7 burpee done!
    Wod 8:12 Not quite rx’d but happy to get though
    175 power clean 1st round…arms smoked after leg less rope climb.
    Rounds 2 & 3 were 185# cleans, but used legs for rope…

  8. Erin Meagher Reply

    Wod- 7:29-
    Purple band for dips.
    120 for hang clean-,was happy about that.
    Not legless for rope- lotsa leg.

  9. sarah lee Reply

    115 pound hanging power cleans
    No band dips (need a little jump on about 5 total)
    Not even close to leg less

  10. Mark Lee Reply

    3:59 Rx’d Legless rope climbs. Gotta say Amanda doing the Sevens WOD by herself was inspiring!
    Also Congratulations to Sarah on a 125lb clean-what happened to that scronny girl that looks like you who could only clean 65 lbs for her 1 rep max??? (If your 1 rep max is 65lbs I apologize, but look at Sarah now:)

  11. David Churbuck Reply

    150 lbs on my back for the hand release push ups and 5:30 on the wod with 155 on the bar.

  12. Anonymous Reply

    I think we had 100% participation on the bullet proof shoulders for the highly motivated 3:30 class!

    Great job on the weighted pushups everyone!

    Burpee challenge complete!

    3:34 WOD whimped out on 185 and scaled to 155lbs power cleans. Kurt M

  13. SarahSprague Reply

    75# on HRPU, 65# for cleans, blue band and rope negatives. Great job Erin! Oh and no one told me my shirt was on backwards! oh well.

  14. Jennifer Benedetti Reply

    WOD-8:40 🙁
    95# for hang cleans
    red band for dips
    2 complete mostly all leg rope climbs
    1 set of ring rows

    Not happy with today’s performance. Did not push myself. Although my shoulders are fried from yesterday and hands all sorts of torn up! This is no excuse! Where did my mantra go of “pain is temporary weakness leaving the body”?! I’ll be full on tomorrow for sure!

    • Mark Lee Reply

      I saw Keith at noon today-he was just finishing the sevens from yesterday’s 9:30 class;)
      Luv ya Lights Out!

  15. Anonymous Reply

    Coach Jon M,
    Your warm ups are mini WODS! Your instruction is on point! Leadership by example exemplified. Thank you, Kurt M

  16. jonathan miles Reply

    Thanks Kurt. Us old guys need to get really warm before the wods. I got 7:34, used legs on the rope climb. Still to fat to go leg less

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