The Upper Cape CrossFit Workout of the Day (WOD) for Monday March 24th, 2014 is:

3/23/2014

Image: courtesy CrossFit To Read about Concept 2 and it's appearance in the OPEN click image!

A.
OHS

5-5-5-5-5

B.

AMRAP 14

21-15-9
Thruster 45/35
Burpees
Once complete
then
21-15-9
Thruster 95/65
Burpees
Once complete
then
21-15-9
Thruster 135/95
Burpees

Score is total reps

Open Athletes: Get your 14.4 scores in. If you still have to do 14.4 please make sure you have contacted a coach/judge!

9 Comments

MPL

3/23/2014 09:15:44 pm

this looks ugly

Shane

3/24/2014 12:37:16 am

Fun one this AM! Very tough WOD, but great to be tested like this.

95,135,165,185,195 (PR)

WOD: 15 reps at 135. This got really slow and shoulders were totally smoked. Great push at the end against Aaron E!

Noj

3/24/2014 12:44:16 am

Fun day!

OHS: 45, 75, 95, 115, didn't have any more in me

WOD: 6 reps at 95 (total of 96 reps). Shoulders are totally smoked!

Alison

3/24/2014 02:36:57 am

Not sure about Shane's and Noj's definition of "fun"..... ;)

OHS: 35x5, 35x5, 35x5, 40x5, 40x5 - tough on the shoulders!

WOD- 1 round + 1 thruster -- 91 reps
Had to drop weight in first set of thrusters-- everytime that bar went overhead my shoulder HURT! so I dropped to 15# and did the rest at 15#. Time to do lots and lots of shoulder mobility!

Amy Kb

3/24/2014 10:53:52 am

Overhead Squats - 65, 75, 85, 95, 105
Wod - repeated 14.4 - shaved 31 seconds off my time, but no muscle ups again!! Oh well, next year! That time difference still helps my standings!

Hope everyone is doing great! I feel like I haven't seen some of you in a long time!

Alison

3/24/2014 12:32:00 pm

That's great Amy!!
We miss you at the 5am!!

Liz M

3/24/2014 11:51:35 am

Really bad idea to wod a month, skip a month, wod a month. I can barely move!
OHS 45,55,65,75,75
107 reps second round at 55

Alison

3/24/2014 12:33:08 pm

Maybe I should try your methods... You crushed my score and weights! Nice job Liz!

Liz M

3/24/2014 12:44:27 pm

Rest is super important, a week off once or twice a year is so good! Thanks for the kind words, it just felt like quicksand.

The Upper Cape CrossFit Workout of the Day (WOD) for Monday March 24th, 2014 is:

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