Thursday, July 19, 2012




CrossFit Cape Cod Workout Of The Day


21-15-9
Front Squats 95/65
Burpees 
Pull Ups


WOD Demo Video



MOBILITY WOD


After the WOD you may choose to work on Handstands, Pistols, and/or Rope Climbs

5 comments:

sarah lee said...

9 pound pushpress is pretty great for the cutest 8 year old ever:)

mason said...

It was great seeing her jump in on the wod. Oh and tell Mark I can barely lift my arms today.Thanks :)

Amy Sch said...

Hope - 159. Picked up 35 reps.
Weight - 157 this morning but that might not count as I was 160 the other day and the challenge in over. I am happy though because I finally got under 160!!!!! I have been stuck there for a while :)

Mark Lee said...

Congratulations Amy!!! Keep being awesome:)

SarahSprague said...

Hope 6/9-167. Hope today-186!! Great job Amy!