Upper Cape CrossFit
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Cataumet, MA 02534    (508) 296-8223
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The Upper Cape CrossFit Workout of the Day (WOD) for Thursday April 24th, 2014 is:

4/23/2014

5 Comments

 
You may have watched the CrossFit Open Live events...
but did you catch what happened after the main event?


EMOM 10

Even: 5 strict pullups
Odd: 5 strict ring dips


"7 Tons and a Run" (5 tons of fun for the ladies!)
For time: 
10-9-8-7-6-5-4-3-2-1 
Deadlifts, 255/175 lbs 
Run 100 m between each round.


Post Time (and weight used) in comments.


Box Briefs:



Happy Birthday Rose W. and Leeann S.  
Come on in and crush the WOD!


Get signed up now! 
Weight Loss For Warriors Challenge
starts April 26th



Starting this Sunday...
We are thrilled to announce...
there will be two new classes added to our schedule!
10 AM and 11 AM
5 Comments
Kurt McDonald
4/24/2014 01:44:47 am

EMOM strict pu's and strict ring dips
Wod 10-1 Deadlifts @ 255 lbs and 100m run
9:20 Rx'd tried to be extra careful on the back!

Reply
mike
4/24/2014 12:45:35 pm

Great time Kurt! Well done!

Reply
Adam
4/24/2014 09:53:03 am

EMOM 10 min: 5 muscle-ups (one min on x 5 muscle ups; then one min off), total 25 muscle-ups..

WOD (255 DL 100m run - 10-9-8-7-6-5-4-3-2-1): 9:57 RX

Reply
mike
4/24/2014 12:44:58 pm

well done Adam!

Reply
Kurt McDonald
4/24/2014 10:15:11 am

Muscle ups instead of pullups and ring dips... Your a beast!

Reply



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