CrossFit Cape Cod, Sunday 4/13/14

13
Apr

CrossFit Cape Cod, Sunday 4/13/14

Excited For The Kids and Teens To Have A Great Competition Today At Noon At CrossFit Cynergy!

CrossFit Cape Cod 

Workout Of The Day

Every Minute on the Minute for 18 mins
5 – Backsquats (Body Weight)
1 – Rope Climb

For The Spring We Are Adding 3 Optional Endurance Choices Per Week. We Suggest That You Space These Out Through The Week, And Allow These To Be Seperate Sessions By At Least A Few Hours If Possible From Your WOD’s. Choose Any One Of The Disciplines Listed, (Run, Bike, Row & Beginning In May Swim.)
This Weeks Endurance WOD’s Are As Follows:
Session 1:

Bike : Repeat 1.5M, recover :90s until form/pace deteriorates
or
Run : Repeat 800m, recover :90s until form/pace deteriorates
or

  Row : Repeat 800m, recover :90s until  form/pace deteriorates

Session 2:

Bike : Repeat 800m, recover :60s until form/pace deteriorates
or
Run : Repeat 400m, recover :60s until form/pace deteriorates
or

Row : Repeat 500m, recover :60s until form/pace deteriorates

Session 3:

Bike : 10M @ 85% Race Pace
or
Run : 5k @ 85% Race Pace
or

 Row : 5k @ 85% Race Pace

   

10 Responses

  1. We have 9 kids competing between the ages of 9-18. We will keep you updated throughout the day. If you are on Instagram follow Crossfit Cape Cod for updates.