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CrossFit Cape Cod 2/2/14

February 02, 2014
Come Play!

CrossFit Cape Cod 

Workout Of The Day

“Super Bowl Sunday”

Each Quarter Is 5:00 Long

1st Quarter
Run 400
In The Remaining Time Complete AMRAP
Row 10 Calories
10 Ring Dips

2nd Quarter
Run 400
In The Remaining Time Complete AMRAP
10 Kettle Bell Swings 1.5/1
10 GHD Sit Ups

3rd Quarter
Run 400
In The Remaining Time Complete AMRAP
10 Wall Balls 20/14
10 Box Jumps 24/20

4th Quarter
Run 400
In The Remaining Time Complete AMRAP
5 Wall Climbs
1 Rope Climb

You Get 1 Point Per Round Completed Through All 4 Quarters.

Also read the counter argument in the 1st Comment.



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  1. sarah lee Reply

    7 points. Great morning class!

  2. jlockwood Reply

    Agreed. Fun class, although the run was tough for me. I feel like I got 9 points, but I might be lying because I was going back to get my lungs when the points were being explained.

  3. Ann Reply

    I think I got 5 points, if it was the AMRAP’s that we count. I did 2 on the kB Sit up Quarter and all the rest were 1 plus.
    It was a really fun WOD, but that running was breathless!

  4. Mark Lee Reply

    Went 3rd, 4th, 1st. 2nd
    3, 1.5, 1.5+8reps, 2.5+8reps
    6 points and then some unfinished rounds, I’m glad we rested 1 minute between rounds!

  5. Christy Lynch Reply

    Thank goodness for JLockwood!! And I am definitely not Rich Froning.

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