CrossFit Cape Cod July 3rd and 4th 2014


CrossFit Cape Cod July 3rd and 4th 2014

CrossFit Cape Cod 

Workout Of The Day


4 Rounds Each For Time
Row 40 Calories
20 Box Jumps 20/18
10 Power Cleans 155/105
Rest 1 Minute Between Rounds

Please Note Classes Are Only Being Held At 8am and 9am

“Tabata This!”

:20 Seconds On :10 Off X 8 Intervals At Each Station 1:00 rest Before Moving To The Next Station

The Stations Are 
Row :20/:10 X 8
rest 1:00
Air Squats :20/:10 X 8
rest 1:00
Pull Ups :20/:10 X 8
Rest 1:00
Push Ups :20/:10 X 8
Rest 1:00
Sit Ups :20/:10 X 8

Score lowest reps from each movement for your “Tabata This!” Score
For example: Rowing 8,8,8,7,6,6,4,5 would be a score of 4. Combine the scores from all 5 movements for your total score.

Compare to August 11, 2013

21 Responses

  1. I think we made it rain at the 9 am class. It was a sweat fest! My total time was 32:28. I forgot to calculate my time after each round.

  2. Thursday
    4:21, 5:05, 5:22, 5:13
    Substituted Deadlift @ 225

    Went out way too fast on the first one and hit a wall, but maintained a pretty good pace after that. Fun WOD despite the rowing.

    To all the active and retired Coast Guard and Armed Forces personnel in the C3 family, a heartfelt thank you for your service to this nation on this most Patriotic of holidays. Happy Fourth of July everyone.

  3. Yes Erin, the benefits of teaching a yoga class on the beach prior to WODing…you get to strip down to your bathing suit and have a fan all to yourself…P.S. I did wipe down my rower. P.S.S. Crazy fun SUP Fit class last night. Thanks to everyone that came. I’ll be doing it again next Wednesday night as well for anyone interested…and yes it’s probably the more appropriate work out to wear a bathing suit to.