Sunday, June 15, 2014

CrossFit Cape Cod Monday 6/16/14

Liz O. and Shannah, Swole Mates

CrossFit Cape Cod

Workout Of The Day

Front Squats
Max Reps At 80% Of Your 1 Rep Max

Followed By

3 Rounds For Time
10 Squat Cleans 135/95
20 Box Jumps 24/20


Erin McGee said...

A. 95# × 5
B. 9:44 (split 65/55)
Made it through 60 box jumps rx without a shin bite. It's a good day!

Erin Meagher said...

Yay Erin:)
Did hang cleans- 6:24? Step ups

Chris Massi said...

10:45 Rx

Kevin Medeiros said...

A: 185 x 9
B: 8:47 started at 115# x 1 and moved down to 95# x 2. Still fighting through discomfort in my elbow/arm. It's getting better, but cleans seem to aggravate it more than anything else. Knocked my shin on the second to last box jump and didn't realize how bad until I got home and had a blood drenched shin and sock. I did gross out my daughter so that's a win. Also got some extra work in at Quasnet Field Day through a few rounds of tug of war:-)

Andy Mathieson said...

A. 165# x9 squats were just not there today. Couldn't get my knee warmed up.
B. 11:14 Rx

Heidi Lacava said...

A. 105#X10
B. 8:49 @ 65#

Allan Fleck said...

A. 230#x 11
B.6:47 rx Box jumps were brutal!

sarah lee said...

8:49? 65 pounds.

Kelly Cook said...

A. 130# x 6
B. 12:58 Rx--brutal!

Erin McGee said...

You are so strong Kelly!

mason said...

120x8 front squat
10:57 rx

Renee Heffelfinger said...
This comment has been removed by the author.
Frank Heffelfinger said...

It was great dropping in on the 6am crew this morning before heading back to PA. Thanks for letting me hang with you all and I will be back on my next trip to the Cape.

Got up to 165# x 5 on the Front Squats

9:05 @ 95# and 24" box

Mark Lee said...

Thanks for dropping in Frank!

Andy Mathieson said...

Nice time Allan!!

Shannah Jaburek said...

A.) 8 × 80
B.) 9:30 with 55# and 20 in box

Jen Heinlein said...

95# x 8 for the front squats; 11:49 for the WOD with 45#. Just trying to hit all the reps!

Zach said...

A- 280# x9
B- 7:43
Subbed 15 DL's @ 235# for squat cleans

Christopher Judkins said...

A) 185x5
B) 8:43rx