CrossFit Cape Cod Tuesday April 7th


CrossFit Cape Cod Tuesday April 7th


CrossFit Cape Cod WOD


Push Press



AMRAP 10 Minutes

2 Squat Cleans

2 Burpee Box Jumps

4 Squat Cleans

4 Burpee Box Jumps

6 Squat Cleans

6 Burpee Box Jumps

Etc. For 10 Minutes

Guys Rx Weight 135 Ladies 95 Scale For Form

Advanced Training

Guys Use Between 135-185 Ladies Use 95-115 On The B Part Depending On Your Abilities With The Squat Cleans


Handstand Practice

Holds, Walk Variations Etc. Depending On Abilities


60 GHD Sit Ups

60 Back Extensions

23 Responses

  1. Erin Meagher

    105 (2) 110 (1)
    Somewhere in the 10’s for part b- RX – maybe should have done lighter weight- was torturous!!

  2. Kevin Medeiros

    A: 195#
    B: 4 rounds + 10 + 7 @ 135#/24″ a mix of squat cleans and power cleans. My lower body wasn’t working very well this morning.

    Great job Meghan!

  3. Mark Lee

    A. 205 x 2 (215 x 1)
    B. Got to 10 Cleans 10 Burpee Box Jumps- great combo! Thanks for the fun Jamin and the 9:30 group!

  4. pauls

    A.) 115 x 2
    B.) Got thru the 10s on each
    Very tough combo on the legs. Could not fully squat the last 5 cleans and still be able to do the box jumps without risking falling short. Still need lots of work on pressing.

  5. Sarah S

    A whopping 30# on the push press, Going very easy on the overhead stuff.
    Finished the tens @65#
    How did I miss Nettie!!

  6. Sarah Lee

    100 x2, 105x 1.

    Got through the 8s. Started the 10s with 30 seconds but failed twice on the cleans. My legs were done:)

  7. Liz

    A) 95 x 2, which was a 15# jump (& PR) for me. Last time I did this was Dec. Thank you Molly for believing I’d put this weight up!
    B) thru the 8’s + 8 cleans, 75#
    C) I finally got up on the wall unassisted today! Thank you Tunay for showing me how you do yours, Allan for spotting me, and Amanda, Mimi and Molly for being my cheerleaders. Everyone’s support made a huge difference for me!

  8. Allan

    A. 245# x2
    B. 10″s +6 squat cleans @185#
    C. handstand work on the wall.
    D. Done
    Great night!! tons of energy and people moving heavy weight!!