CrossFit Cape Cod, Monday 3/31/14

31
Mar

CrossFit Cape Cod, Monday 3/31/14

Thank you Laura, and everyone who came out to support the memorial WOD for the Fallen Heroes From Boston Fire Dept.

CrossFit Cape Cod 

Workout Of The Day

Front Squat
3-3-3-3-3

Followed By

15-12-9
Hang Power Clean 135/95
Front Squat 135/95
Chest To Bar Pull Ups


For Those That Asked About The Donations To The Families of the Fallen Boston Fire Fighters Here is the Link


27 Responses

  1. From a son and grandson of retired firefighters, what a nice event and great gesture of respect for all first responders, especially for Michael Kennedy and Edward Walsh. Wish I could have been there today.

  2. Crossfit Open 2014 done.

    14.5 24:41 Thanks Fanon for your judging.

    This was my first completed Open. Had PR’s in Pull-Ups and Toes to Bar.

    Thanks C3 for getting me here.

  3. Good to be back. Shoulder is a lot better but still going light on weight for a while.
    3×140# (pr)
    11:25 for WOD (65#clean/75#FS) green band pull ups

  4. 140×3 front squat, 13:05, 95#, red/purple bands for the WOD. I really struggled through that. This was my first day back after about a week of having the flu. Still not close to 100% energy, but nice to be back.

  5. 95×3…10:56 with 55# and blue band
    I did reach my first goal I set for myself which was to do a pull up without any bands…I did one on Saturday and then did another one tonight just to prove it wasn’t a fluke!!!

  6. Worked up to 60# front squat x 3 I think.
    WOD 12:58, 45#, blue and purple bands…a step up for me from blue and red! woohoo! My goal was to be under 13:00 for this WOD, so I’m patting myself on the back for this one.