Sub for the plate carry at the end of Friday’s WOD
CrossFit Cape Cod Workout Of The Day

3 Rep Max Overhead Squat

Followed By

10 Minute Up Ladder (1,1,1-2,2,2-3,3,3etc.)
Burpee Box Jump 20″
Wall Ball 20/14 10’/9′
Toes To Bar

This is a different version of the Masters WOD 3 and 4. The Standards For That Competition are here.

What if CrossFit Were part of High School? Watch This

We will be going to Natick this Saturday to cheer on all the competitors. We will be car pooling from CrossFit Cape Cod at 8:30am-All are welcome!

12 Responses

  1. Annmarie

    Love the pic of the sub! That was a great video. I loathed gym in school – boring and not challenging. It would be wonderful if a Crossfit type program was implemented in all schools.

  2. Can’t wait to go cheer on the masters competitors!! Haven’t been in in a few days- due to kids with ear infections and other fun kid things like that! Hope to be in tomorrow!!!

  3. I failed gym in high school “Social” study’s was more my thing ,True story. I had fun this morning 7-2/3 rounds could have been better but i was tricked by the 1,1,1. haha Burpees done!!!

  4. Anonymous

    45 for my 3 rep max. I did 6 rounds and 6bbj. I used a 6# wall ball and 12# box. Sit ups instead of toes to bar. Sabra

  5. brendan

    125 for oh sqt… And 8 rounds…feeling confident in the oh sqt considering a month ago i tried to do just the bar and nearly fell over