CrossFit Cape Cod, Thursday 4/3/14 MOBILITY/ACTIVE RECOVERY FRIDAY AT 6:30pm


CrossFit Cape Cod, Thursday 4/3/14 MOBILITY/ACTIVE RECOVERY FRIDAY AT 6:30pm

Michelle Rockin’ The Naugahyde

CrossFit Cape Cod 

Workout Of The Day

AMRAP 3:00
Row 15 Calories
15 Push Presses 95/65
15 Chest To Bar Pull Ups
15 Box Jumps 24/20
15 Back Extensions
15 Kettlebell Swings 1.5/1
3 Rope Climbs

Rest 2:00

AMRAP 6:00

Rest 2:00

AMRAP 9:00

Score all 3 Rounds Separately By Total Number Of Reps Completed

Mobility/Active Recovery With Amy S. This Friday At 6:30pm!!! Make It Work!!!

23 Responses

  1. I have been trying to get to the gym all week… Henry has been under the weather and when I wake him up for 5 he is so cranky that I can’t bring him :/

    I am gonna try to get some cardio in today and then hopefully make it in tomorrow and saturday.

  2. 34, 55, 91 rx except for pull ups, used b/r bands. Also, my presses were feeling a little jerky. Awesome job to all of my fellow 6am-ers!! Looking forward to active recovery tomorrow night!

  3. 48,83,93 scaled for weight
    Figured with another bout of the flu and improved but still tender shoulder, it was better to get some reps in lighter.

  4. 42, 69, 92 w/ 55# bar, 26#KB and blue band…didn’t write weights down last time def went up w/ the bar and ditched what ever other color band I used in addition to the blue

  5. 52, 90, 91.75 🙂
    I used red and purple bands, and Rx for the rest. I got 10 more reps than last time in the first round and got 3/4 of a rope climb more than last time. I almost got a full 2 climbs. I was about a foot away from the orange line on my second climb before I lost my footing.

  6. 35, something, 91 (one net climb)
    Did deadlifts instead if push press for a shoulder issue. Red/purp bands for CTB
    enjoyed this WOD AND our 6am class! Such energy so early!

    Mark your order should arrive just in time for the hot weather.