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CrossFit Cape Cod 2/10/14

February 10, 2014
Be Strong.

CrossFit Cape Cod

Workout Of The Day

‘Fight Gone Bad’

Wall Ball 20/14
Sumo Deadlift High Pull 75/50
Box Jumps 20″
Push Press 75/50
Row (Cal.)

This is a 3 round workout, with 1 minute at each station, and a 1 minute rest between rounds. Your score is the combined rep total for all 3 rounds.

Nutrition Challenge Day 1

1 Point For WOD & Posting Results to Comments
1 Point for Nutrition
The winner will be determined by total number of points, and improvements in benchmark wods and body composition. To determine body composition measure the following circumferences and write down in inches:

Waist at belly button.
Chest Under The Armpits.
Thigh At Mid-Point Between Knee and Hip.
Arm At Mid-Point Between Elbow and Shoulder.

Write these down. We will remeasure in 21 days!

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  1. Michelle Reply

    Mason would have laughed this morning when I was trying to leave without stretching. Mark called me out on it. Glad I stretched. 202′ total 45lb and 12lbwall ball

  2. Paul S Reply

    217 @50#,10# WB
    Good to be back after 2 weeks away. Even skiing very hard every day is not quite the same as this. Great training for skiing though in that can go faster, steeper, and with better form than ever before.

  3. Christopher Tufts Reply

    Pinched a nerve in my back, saw a chiropractor today, follow up wednesday, I am hoping that I can be back in the gym on Friday! I miss working out!

  4. Nettie Reply

    250 – a 21 rep PR! I tweaked my knee so I did step ups for the box jumps but still really happy with that

  5. jlockwood Reply

    2 Pts today. 204 pts on the wod.

  6. Kelly Cook Reply

    276 Rx. Just searched for my last PR, and it was 242 Rx, so a 34 point PR for me today!

    Only 1 point for the WOD today because I forgot the challenge was starting this morning and ate oatmeal for breakfast. I just went shopping though and should be on track starting tomorrow!

  7. sarah lee Reply

    Feel better Chris!

    Nice work today everyone!

    265 RX. Not a pr but still a great workout!

  8. Sarah Sprague Reply

    Nettie and Kelly rock! And everybody else!
    196 with 12# ball which was only 1 whole point from last time but used the 10# ball before. Getting there, hoping to break 200 soon…In the zone today.

  9. Allan Fleck Reply

    323 RX fun WOD !
    Got sloppy on on those sumo dead lifts in the last round. Got to work on those and wall balls.
    Great job tonight everyone!!

  10. Matt Reply

    Big fan of this one.
    300Rx, 36 rep PR
    100% nutrition, 2 points on the day

  11. Carol G. Reply

    141. :/ 100% w nutrition (2 pts)

  12. Andy Mathieson Reply

    Did my own little WOD off to the side but I sure would have loved to do FGB!

    Did 4-8-12-12-8-4 x2 of 75# push press, 1 pood KBS, GHD sit-ups.

    Everyone looked great tonight!

  13. jonathan miles Reply

    306. Not a PR by a long shot, but had to pay for that week on the beach some how. Also, ate clean as a whistle today.

  14. Ann Massi Reply

    1 point for nutrition. Couldn’t make the workout today.

  15. Tim Reply

    273 rx. 2 points 100%

  16. Christopher Judkins Reply

    for some reason i’ve come to love that workout. tried something different and was just shooting to get 20 reps per movement throughout, but crashed and burned in the final round and I think I ended around 286. Not a pr but a great way to start the week, great job everyone!

  17. Heidi Lacava Reply

    Heidi…2 points WOD 228

  18. Shannah Jaburek Reply

    197 with the 6 lb wall ball…probably should have gone heavier but tried to have good form and hit the line every time

  19. Chris Massi Reply

    238(rx) 100% nutrition started paleo last Monday

  20. Liz Reply

    This comment has been removed by the author.

  21. Liz Reply

    143 total @ 35#, 6# wb. gotta start somewhere!

  22. Ashley Reply

    237 RX 1 point

  23. Jamin Brouillard Reply

    1 point, 314 rx

  24. Rachel Dean Reply

    238, 12lb wall ball, 20 inch box

  25. Pingback: CrossFit Cape Cod » CrossFit Cape Cod, Monday 3/3/14

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