CrossFit Cape Cod Workout Of The Day
2:00 Hollow Rock
2:00 L-Sit. In 2:00 get as much time in an L-Sit as you can.
Followed By:
15-12-9
Ring Push Ups
Goblet Squats 2/1.5
Box Jumps-Over The Box 24/20. It is not required that you clear the box by jumping over it in the air-You can Jump onto it and step or jump off the other side.
Nutrition Challenge
Be sure to weigh in and pay by Friday. Please also post your Hope Score to the comments. If you have not done the Hope WOD, please do so this Saturday and post your score to the comments. Be sure to include if you did it scaled or Rx'd.
MOBILITY WOD
Endurance
Running: (Thurs) 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off: 0:10 on. Each Effort is a Sprint.
Saturday or Sunday-60 Minute TT
Triathlon:(Fri) Swim 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off: 0:10 on
(Sat) Pick The Sport You Need To Work On The Most. Bike Or Run. 60 Minute TT
23 comments:
Day 2, 100% = 1pt
Mark, is Coconut Icecream ok? :-)
Great picture Tracey!!!!
Oh and Day 2: 0 Points for me:(
It's alright tomorrow is a new day and I can do better!!
Love the picture, Traci!! 0 pts for me today - had an appetizer at a party that I thought was okay, but knew as soon as I took a bite that it had cheese in it. Oh well! It was delicious by the way :) I'm with you, Jen - tomorrow is a new day!
Day 2: 100% hope wod 211...not looking forward to doing that again! Amazing pic Traci:)
Kurt M
Day 2 1 point!
I love the smile on her face! Day 2-1 pt. Hope-167...I'm with ya Kristin.
Day 2 - 1 point
Day 2, 1 point. Awesome picture Traci, you're such a rockstar:)
Manuel G
Day 2 1 point
1 point for challenge today.
Hope score 124.
I did it scaled to 45lbs.
Traci, great pic! Super rockstar!!!! You look great.
Love the pic:) 1 point. Hope was 175- RX.
day 2, 1 point-sabra
Erik M 1 pt
Erik Jr.1 pt
Traci you look amazing! Looking forward to seeing all of you net week:)
1 point for me yay! I have to look up my score for Hope. I am with the rest of you not looking forward to it lol
day 2 - 1 point
Awesome Traci!!!
Score a point for both Day 1 and 2 for me...Food logged, and on track!
Great picture Tracy....you look amazing.
Day two....1 point....even with all the junk food the guys eat at the station I'm staying focused!
Oops....that was from N. Stanley
Manuel
1 point for me
My score for Hope was 180 and I rx'ed the lbs but used bands for the pull ups.
last two days a point each
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