The Upper Cape CrossFit Workout of the Day (WOD) for Monday July 29th, 2013 is:

7/28/2013

images courtesy of CrossFit

The Fittest on EARTH!
Well Done Rich Froning and Samantha Briggs and the Team of Hack's Pack UTE
Special Shout out to Team CFNE!
The Second Fittest Team in the World!

Back Squat
5 @ 65
5 @ 75
5+ @ 85
Add another 10 Pounds to your 1RM for the Start of Cycle 3

B.
2 RFT
100 Double Unders
Run 100 m
50 Front Squats 45/35
Run 200 m
25 Burpees
Run 400m

14 Comments

Rick -TJs

7/28/2013 05:47:12 pm

Back home in Cally...no humidity, so nice in the gym today....

Wanted to say Thanks! for a great month! Had a great time working out with you folks, lots of great workout - bringing the Burpee Dance Party back to my box.

Very impressed with the Community you folks have built in such a short period of time - starts with the example set by the owners and coaches - keep up the great work! We have started our count day until Cape Cod 2014 - less than 11 months. Have a great rest of the summer!!

Rick

Stephanie

7/30/2013 12:43:11 pm

Rick. It was great meeting you & hope to see you next summer. I am very jealous your back in Cali. I sure miss the weather there & Sol Food :) Best wishes to you!

Mike

7/28/2013 09:43:04 pm

Rick, Sandra and Zoe,

Thank you for joining us during your summer vacation! Your energy and desire to bang out a set of Tabata anything at the end of every day was simply awesome! We appreciate the kind words about our community and we all look forward to your return in 2014 as well!

Lindsay

7/28/2013 11:37:58 pm

A. Back squat: 105, 105, 95 (8) I think I wrote this down wrong on the board at the box...I had to go down in weight because I kept leaning forward and having to bail out. I think that a lot of times with the lifting I psych myself out.

B. 22:04

Kurt McDonald

7/29/2013 12:37:32 am

Wendler #3 Back Squat. 185x5, 215x5, 235x5
WOD 100 DU's, 100m, 50 Front Squats, 25 Burpees. 2 rounds for time 17:40 Rx'd

Tara R

7/29/2013 06:29:59 am

So nice to be back after missing 10 days :)
Back squat- went down in weight 65,85,95
WOD- 26:31 did a combination of 25 singles and 150 doubles

David S.

7/29/2013 06:38:36 am

225x5 255x5 and hit 290 for 10 reps on the back squat today. Pretty happy with that, feel a 1rm pr coming soon. However, had nothing in the tank for today's WOD-20:45RX'D . Nice job Kurt and MPL, couldn't hang with you boys today.

Adam B (Doc)

7/29/2013 09:55:49 am

A) 145-175-190 back squats

B) 16:15 RX for WOD

- AB

David S.

7/29/2013 11:36:19 am

Nice work Doc!

JenBen

7/29/2013 12:25:37 pm

Great 4pm class! Awesome coaching from Shane as always!
Thanks to Adam for getting me thru this one! Couldn't of done it with out ya!
A) Wendler back squats:120x5,140x5,155x6
B) 28min and change Rx(damn you double unders!)

Kurt McDonald

7/29/2013 12:47:55 pm

Doc,
Thats a crazy fast time buddy! Can't wait to WOD with you someday soon! That workout was in your wheel house for sure! Great work

Ben W

7/29/2013 01:08:22 pm

BS: 205-235-265
WOD: 18:40 Rx
155 squat snatch after

Amy Kb

7/29/2013 01:40:37 pm

Back Squat- 135, 150, 170
Wod- 19:39 Rx

Great 9am group! Chased Devon and Sprinkles at th end. Really needed that push today. Thanks guys! Great to have so many drop ins too. Always great to meet new people and welcome them to uccf!

Stephanie

7/30/2013 12:50:35 pm

Why is it you can look at a WOD & think oh that's going to be an easy one. Nope not the case. Great WOD!!! I did singles instead of DU.

The Upper Cape CrossFit Workout of the Day (WOD) for Monday July 29th, 2013 is:

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