CrossFit Cape Cod, Wednesday 4/30/14

30
Apr

CrossFit Cape Cod, Wednesday 4/30/14


CrossFit Cape Cod

Workout Of The Day

Speed Back Squats
12 sets of 2 at 65% of 1 Rep Max

Followed By

3 Rounds
25 Wall Ball 20/14, 10″/9″
25 Sit Ups
Run 400m

There will be 2 meetings for the nutrition challenge that starts May 5th. Wednesday 4/30/14 at 6:30pm and Monday 5/5/14 at 6:30pm. 

Sarah and Jon 2008

19 Responses

  1. A 105-115#
    B 14:36 10#
    Today is my last day as a full time member of C3 for the winter season. In previous years I have done my summer workouts when I can at my garage gym due to my very tight and erratic summer schedule, and returned in the fall. I have never liked completely leaving the C3 community for a few months, so this year we are going to try something different.
    Mark has suggested and nicely offered me a punch card type membership for the summer to come when I can. Starting later on in May, I should be in once a week or so for the 8:30, class, and stay through the next one to use some of the equipment I don’t have at home like the sleds and GHDs, as part of some sprint training I will be doing for an event in August.
    To those I don’t get to see, please have a healthy and safe summer, and see you in the fall.

  2. 1/2 95, 1/2 105 Back squats.

    12:18 RX. Fun wod. Kelly you are so fast at wall balls!

    Paul have a good summer. I’m glad we will still see you once a week!

  3. Sarah, you crushed this WOD. I thought I might keep up with you at first, but you blew me away on the running! I love pushing each other though!