CrossFit Cape Cod, Friday 3/14/14

14
Mar

CrossFit Cape Cod, Friday 3/14/14

CrossFit Cape Cod 

Workout Of The Day

“Tabata Something Else”

Row
Pull Ups
Push Ups
Sit Ups
Squats

:20 sec on, :10 sec off x 8 Rounds
Record the lowest score from each exercise and add the 5 scores for your total score.
(Ex. Row 9,8,8,7,7,7,7,7. Score is 7)




We will do Open WOD 14.3 On Saturday!

16 Responses

  1. 32 – 6,3,6,9,8 (I think) I really like this WOD when it comes up, you really need to pace yourself and when you get into round 6-8 it pushes you to keep the tempo that you set in rounds 1-3.

  2. Tom here is my thought, check my math and efficiency:
    45# bar with 45’s= 135
    add 25# each side=185
    add 2 10’s each side=225
    strip the 10’s put on the 45’s=275
    then put back on the 2 10’s=315

  3. I really wish I could do 14.3! That is my kind of WOD. I’ll have to revisit that when I’m 100%.

    Today’s WOD – 44 (did lunges for squats. My numbers were 8, 5, 7, 15, 9.

  4. I think you would just strip the 25’s when you are going from 275 to 315 and add a 3rd set of 45’s

    For the women’s weights
    Start with 25’s (95) 10 Reps
    Strip those and put on 45’s (135) 15 Reps
    Add 10’s (155) 20 reps
    Strip the 10’s, Add back the 25’s (185) 25 Reps
    Add 10’s (205) 30 Reps
    Add a pair of 10 again (225) 35 reps

  5. I hope I can do 14.3 Monday am.

    So excited to PR my snatch at the last olympic lifting clinic! I’m really glad you decided to run it, I learned a TON. Thank you for your help, Jamin!