CrossFit Cape Cod 2/11/14


CrossFit Cape Cod 2/11/14

Poster From www.CrossFit.Com

CrossFit Cape Cod

Workout Of The Day

5 Rounds Rest Approx. 3 Minutes Between Rounds

5 Bench Press
Row 500

Compare to 12/16/13

Remember if you are participating in the 21 Day Nutrition Challenge, take the circumference measurements of your waist at the belly button, chest under the armpit, thigh between the knee and hip, and arm between the elbow and shoulder. Also score a point for the WOD and posting the results to the comments, and another point for following the nutrition. Hit us up with questions if you have them and enjoy the challenge!!!

39 Responses

  1. Couple questions about the challenge… Measurements are taken and added together for total number of inches? If that’s correct should I multiply arm and leg measurements by 2 for a total score? Also if I can’t get to cf and I workout on my own does that count as a point?

  2. 75, 75, 85, 85, 95×3 and 85×2 on last round for bench press. 1:48, 1:50, 1:51, 1:53, 1:52 for the row. I averaged about 5 seconds faster than the last time we did this, and got a little bit stronger on the bench press. I could only get one round of 85 last time. 2 points total today for challenge.

  3. 85/2:14, 95/2:06, 100/2:04, 100/2:09, 105/2:02. Thank you Traci for spotting me on my last set and pushing me with the last round of rowing. It definitely helped. Nutrition was on point today. So would that be 3 points total? Not quite sure…

  4. 1:36,1:36,1:39,1:40,1:45 185# x5
    Had good rowing form at first then fell apart at the end. My quads were so smoked at the end. I didn’t know if it felt better to lye down or stand up. That was awesome!

  5. 2 points today. Started with 55# and went down to 45# the last two rounds. This fitness challenge is keeping me on track. I had class tonight but made sure that I got my workout in too. Nice to see traci today! 🙂 that was a tough warm up!