CrossFit Cape Cod Workout Of The Day

AMRAP 5 Minutes
3 Strict Pull Ups
3 Strict Dips

Followed By
4 x 400m Run. Rest 2:00 Between Rounds

16 Responses

  1. For any of you following yesterday’s comments Annmarie has lost a lot of weight and had great progress. If you are struggling with nutrition or have questions please talk to mark and I anytime but remember that there are dozens of people at c3 who have been in the same boat as you and have been extremely successful. I’m confident they would love to offer help, support and delicious recipes!

  2. Like my friend the White Lioness, I am here as a Nutrition resource as well…feel free to ask questions…We actually also have a group on FaceBook called Primal Pursuit…we have quite a few resources and like minded folks working on our fueling! Not sure if you can just join the group, but look me up Mike McGrail: friend me and I will invite you…

    As for today’s WOD…
    Did some benching and strict Chest to Bar work…

    then 400m repeats in the drizzle… Held @ 1:27 across 5 400’s on the 3:00 mark…

    Great working out with the 6am class…although I believe the Earth’s gravity is stronger in the morning making the WOD’s that much more difficult 🙂

  3. Did today and tomorrows burpees with Amelia-she is very motivating:)

    Got 11 rounds +2 pull ups Fastest 400 was 1:15-Slowest was 1:22 thanks to Danny and Peter for Pushing me!

    Doc got 13 rounds!!! (Despite my efforts to distract him)

    Dave S.,Nettie,Little Lungs Keith, Traci-Your Shoes are in! I will bring them in to the 3:30 class Tomorrow.

  4. 10 rounds, first three were no-band pull ups, blue band dips. Then red on the pu’s.subbed a steady state 5k row for the runs as I’m starting the four month prep for the world indoor rowing championships (CRASH-B Sprints) and need to start racking up some meters.

    Anyone interested in the race, see me for details. I’m training on the “Pete Plan” through November then shifting to something more specific for the 2K distance.

    I’m also four days into a strict paleo challenge to get down to a race weight.

  5. Anonymous

    I forgot to count so I think I did 7 or 8 rounds, both with green bands. 2:00, 1:46, 1:55, 1:50. Getting stronger. I could tell with my pull ups today. Thinking on trying another color band next time…


  6. Anonymous

    7 rnds w/ red band for dips
    Fastest was 1:33 -slowest was 1:43…I think, can’t remember exactly.