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CrossFit Cape Cod 1/15/14

January 15, 2014

CrossFit Cape Cod 

Workout Of The Day

AMRAP 3:00
Row 15 Calories
15 Push Presses 95/65
15 Chest To Bar Pull Ups
15 Box Jumps 24/20
15 Back Extensions
15 Kettlebell Swings 1.5/1
3 Rope Climbs
Rest 2:00
AMRAP 6:00
Rest 2:00
AMRAP 9:00

Score all 3 Rounds Separately By Total Number Of Reps Completed





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  1. Erin Meagher Reply

    100% the past couple days!
    You can imagine my suprise when I realized you had to restart this wod at the beginning of each AMRAP!!!
    40 reps – 3:00min
    75 reps – 6:00 min
    93 reps – 9:00 min – RX

  2. mason Reply

    Whoa, I thought we continued on…dang! Nice job Erin and pic. So serious.lol

  3. Christopher Tufts Reply

    !00% yesterday, gonna Have beans with Chipotle today so Make it 85% (no food in the house for lunch…)

    37, 66, 84 75# bar and 1 pood

    Good workout!
    Feeling a lot better and thanks for all the compliments as I apparently look better too 🙂

  4. Paul S Reply

    AMRAP: 47,85,100 @65#, 1 pd, grn band

  5. Sean Mastro Reply

    AMRAP:

    100% Today

    3M: 45, 2 Blue, 1Pood

    6M: 91, 3 Blue, 1 Pood, Scaled Rope

    9M: 93, 3 Blue, 1 Pood, Scaled Rope

    very excellent sod, thank you!

  6. Sean Mastro Reply

    sod – wod same thing! :~

  7. OldNatickRookie Reply

    37, 76, 93 scaled C2B and rope. Awesome job Kelly on first rope climb, so jealous.

  8. Kelly Cook Reply

    Thanks Tom! 42, 90, 91 with red and purple bands for pull-ups; everything else Rx. I realize I only went up by one rep in the last round, but that one rep was my first actual rope climb!! I tried to get up there one more time during the WOD, but I was spent. I managed to do one more real rope climb after I cooled down just to make sure I could still do it. I feel like I’ve been waiting for this moment since middle school gym class when I couldn’t even climb the one with the knots!

    100% on nutrition today as well.

  9. sarah lee Reply

    Kelly that was awesome! First rope is a big deal!

    100 % today.

  10. Erin Gretzinger Reply

    Awesome job Kelly!
    DIsn’t do a very good job keeping track of my wod #’s today, but fun one.
    100% today

  11. OldNatickRookie Reply

    Mason, clarification on ECC tickets, the tickets are good from 8:30 Saturday morning to 6:30 Sunday night. Both Saturday and Sunday start at 8:30.

  12. Nettie Reply

    Congrats Kelly!!! Your first rope climb is huge!! C3 isn’t in the cards for me this week. I did fit in a nice run along the canal today between work and appts. But I’d rather be climbing the rope and swinging the kettle bell!

  13. Mark Lee Reply

    Way to go Kelly!!!
    100% today, I had a very close call with some hash brown but sweet potato and salad talked me down. I attribute the temptation to not having anything post WOD, I know better.
    1. 60 2. 91 3. 113 That was fun, but not as “fun” as I thought it would be.

  14. mason Reply

    40, 75, 93 RX. I loved the programming on this wod until I read Erin’s email of having to start over each time. Those C2B were rough!
    Nice Kell!
    Tom, that is fantastic news…I do get to see my pretend boyfriend on both days. SWEET!!!

  15. mason Reply

    Oh Mark Awesome # on those reps. KUDOS to you!

  16. Christopher Judkins Reply

    43/89/98rx

    Nice job Kelly getting up the rope!!! I actually saw you doing the one post wod and I went “woohoo!” in my head 🙂

  17. Kelly Cook Reply

    Thanks everyone!

  18. Sarah Sprague Reply

    100% today. Way to go Kelly!

  19. Allan Fleck Reply

    60. / 100. /. 111 rx.

    I really find my self extremely stupid after being that worn out. I can’t even do simple math. Either that or seeing Bushy in his dress shirt / administrative gear intimidated the crap out of me.

    Great job on the rope climb Kelly!!!
    100% today….but ate like a beast today when I got home!!
    Go team Traci !!!!!!!!!

  20. HaleyDawn Reply

    85% as I too had black beans in my rice-less burrito bowl.

  21. Tim Reply

    3rd Wod under my belt. I appreciated the instructor introducing himself immediately.
    55,95,110 modified rope climb. First publish. Please excuse me.

  22. Bushy Reply

    100% today.

    60, 91, 93 Rx (though C2B were at times questionable)

    All this talk about Kelly’s rope climb is reminding me of the time Zach first climbed the rope and I interviewed the rope afterwards. The rope was so smitten that the interview played out like pg. 105 of Fifty Shades of Grey. I documented it all of course, but it’s too risqué for this blog….

  23. Shannah Jaburek Reply

    I can’t really remember my reps but it was something like 45/65/97
    100% for nutrition today???tried the zucchini noodles with avocado cream sauce on paleocupboard.com and it was delicious!!! This challenge has made us try many new recipes!!!

  24. mason Reply

    Bushy that is hilarious!!!!!!!

  25. Ann Massi Reply

    100% today

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