Week of 10/12 – 10/18

A great mid workout shot of Eric, Robbie & Sean from last Thursdays grind.

Monday 10/12

6 mins Gimme Gimme Relay


3 Rounds of Tabata

  • Wallball
  • Burpee
  • Situps

Performance & Fitness

3 Rounds Circuit -1 Min at each station
1. Med Ball Wall Slams
2. Ring Support Hold
3. Slosh Pipe Back Squats
4. Wall Sit
5. KB/DB Seesaw Press
6. KB/DB OH Hold
7. Ring Mountain Climbers
8. Ring Plank Hold

Notes: This is a work / hold interval style… so push yourself during the work station, then focus on slowing down your breathing during the hold station. Strength folks: MOD exercises as hard as possible. Conditioning/Body Comp Folks: MOD to keep you moving quickly. 

Recovery/ Extra: 30-60+ Min Walk, Hike, Trail Run, Row, Swim, Paddle or Bike under 70% max heart rate

Tuesday 10/13

4 Rounds (30 sec work, 30 sec rest):
Shuttle Run
Plate Burpees
KB Swings/Snatches

Performance & Fitness

30 Mins – Teams of 3:
Pacer: Big Loop Sled Drag
P1: Working on Reps
P2: Resting

Min 0-10: DH Pull-ups or Chin-ups
Min 10-20:  Ring / Standard Push-ups
Min 20-30: Sandbag Ground to Overhead

Notes: Good all around base building day.

Open Gym & Climbing Class @6:30-8PM

Climbing Folks:

1.  Med Ball Warm-up & Yoga Flow

2. 45 Min Number Route Projecting (have some new # problems!)
In between project attempts, complete the following:
4 Renegade Man Makers & DB Bear Crawl 1-2 Lengths of Gym

Stretch to Cooldown

Wednesday 10/14

Dynamic & Mobility

Performance & Fitness

6 Rounds or (Amrap 20 mins)
6 Deadlifts
6 Hang Power Cleans
6 Shoulder to OH
60 Double Unders (or 200m Run/Row)
1 Min Rest Between Rounds

RX:135/85# with DU’s


With Partner: 8 Min Amrap  Sandbag Drag/ Sprint Combo
Sandbag Drag 1 Length of the gym and sprint back to tag partner who sprints to the bag and drags back to you… repeat until the 8 mins is up.

Fitness/Body Comp/Conditioning folks can modify by using a lighter weight, a sandbag, KB’s or Dumbells and moving quickly for 20 mins. Strength folks should go as heavy as safely possible for the given reps and either complete the six rounds or cap it at 20 mins.

Recovery/ Extra: 30-60+ Min Walk, Hike, Trail Run, Row, Swim, Paddle or Bike under 70% max heart rate

Thursday 10/15

8 mins @warmup pace
8 Wallball
8 Walking lunge
8 Cals Ski/Row
8 KB Swings

Performance & Fitness

“Tail Pipe”
Three rounds with Partner
Partner 1: 250m Row
Partner 2: KB Front Rack Hold

10 min Cap
then Starting at 10:00 mins

Modified “Crack Pipe”
Three rounds with Partner
Partner 1: 200M Ski
Partner 2: KB Overhead Hold

10 min Cap *

then starting at 20 mins

“Sewer Pipe”
Three rounds with Partner
Partner 1: Sled Push 1 Lap (@BW)
Partner 2: Farmer Hold

10 min Cap

*Work does NOT commence until holder is in position.

ADV Holds:
Rack 53/35#
OH 35/26#
Farmer 72/53#

Notes: This one’s a doozy in a good way! Fitness folks should MOD elements as need with coaches help.

NO Climbing/ Bouldering Tonight
We are heading into Arlington for the Reel Rock Tour! If you want to see inspiring climbing on the big screen get a ticket and join us!  http://rr10arlington.brownpapertickets.com/  The Trailer for Reel Rock 10 is here… https://www.youtube.com/watch?v=mXNOTJFEBsQ

Friday 10/16

Burpee Basketball
then 5 min foam roll while explaining Rope Climb technique


15 Min Rope Climb Skill work

  • Up & Downs
  • Spanish Wrap
  • Russian Style
  • Legless > Straddle

Spend 5 mins getting comfortable on the rope, then spend 10 mins/ 10 Ascents dialing in technique on a style you are unfamiliar with.


“Double Dose” for time:
500m Row
40 Goblet Squats 53/35
30 Sit-ups
20 Ring Push-ups
10 DH Pull-ups
5 Burpees
10  DH Pull-ups
20 Ring Push-ups
30 Sit-ups
40 Goblet Squats 53/35
500m Ski


250m Row
20 Air Squats
15 Sit-ups
10 Push-ups
5 Pull-ups
3 Burpees
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats
250m Ski

Notes: Double Dose should be done as fast as possible with quality, full ROM movements.

Recovery/ Extra: 30-60+ Min Walk, Hike, Trail Run, Row, Swim, Paddle or Bike under 70% max heart rate

Saturday 10/17

$5 Community Team WOD. We’ve had some awesome folks show up and join us for our Community workout. Remember no previous Crossfit experience required – All are welcome!

Sunday 10/18

No Open Gym on Sunday. We’re going to plan a hike in Dogtown (weather pending, so Open Gym if it’s crappy out). We’ve had a bunch of folks asking about taking a walk in the woods but not knowing how to navigate… so come join us. Meet at the gym at 9am and we’ll head out from there! Friends & familys welcome (little ones in a pack would probably be best). If you want to get a little extra… we’ll bring some KBs and you can do the carry workout :) Just show up!

Nutrition Preparation: We are here to help! https://crossfitcapeann.com/nutritional-coaching/

Mental Restoration: Seasons are changing, get out in the woods and enjoy the local scenery.

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