Wendler Back Squat: Week 4
5 at 40% 1RM
5 at 50% 1RM
5 at 60% 1RM
15 Thrusters, 135/95 lbs
Run, 200 m
20 Thrusters, 95/65 lbs
30 Thrusters, 65/45 lbs
Run, 800 m
Post total time.
Upper Cape CrossFit Member Challenge Winners!: Fish Game
This week's challenge: Unbroken Double Unders ( Unbroken Singles - capped at 3 mintutes )
Welcome Kate Wood! Upper Cape CrossFit's newest Elements Graduate!
Upper Cape CrossFit Personal Record (PR) Board for the Month of April 2013
Jon - did not meet Pukie!,
Fran: Shane 3:37
Clean & Jerk: Tara 3RM 65#
Pull-up - Angela got her first pull-up with out a band!
KBS: Stacey - moved up to 1 Pood!
Bench Press: Shane: 265
Deadlift: Jon 335
Chad McF and Emily G both got their first Doubles!
Congratulations to everyone that PR'd this month! Please make sure you are letting us know if you crush a new PR. We want to celebrate with you.