CrossFit Cape Cod Workout Of The Day


3 Rounds
10 Chest To Bar Pull Ups
7 Power Cleans- Go As Heavy As You Can With Correct Form
Parking Lot Shuttle SPRINT*


*For The Shuttle Sprint- go out the doors and right down the sidewalk. Enter the Parking lot at the bottom Island and go 1/3 and back, 2/3 and back, then full length (To the 3rd Island) without going back. Rest 4:00-Each Round is MAX EFFORT 


Endurance


Running: Run (TUE): 3 x 800m, rest 2:00, hold splits within 3-5 seconds


Triathletes:Swim (MON): 6 x 75m on 2:00

Bike (WED): 4 x 1M TT, work:rest 1:2

Run (TUE): 3 x 800m, rest 2:00

NUTRITION CHALLENGE


Week 1-Tuesday 6/19-Monday 6/25


Cold Turkey-No Wheat, Dairy, Sugar, or Booze. 
Each Day that you are successful you earn 2 points. 
 
0 Points for less than 100%


Meat, Veggies, Some Fruit and Good Fats are all on the menu. There is a list on the bulletin board. You can take your post WOD drink as usual.


Post your Points to the Comments each Day for the rest of the week. (Tuesday-Monday) 


As a benchmark we will use your scores from the hope WOD. Everyone should have participated. If you didn't You will have to wait til this Saturday, Not this week during classes-No Exceptions.


The winner gets 150$ 


Each Participant Needs to:
Pay 15$
Keep a food journal.
Post Points To The Comments on The Blog.
Feel Free to take a few before Pictures.
Weigh In.


Again, we start Tuesday. By Next Monday there will be an announcement about the standards for week 2.