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CrossFit Cape Cod Monday 10/13/14

October 13, 2014
CrossFit Cape Cod 

Workout Of The Day

3 Rounds For Time

50 Double Unders
40 Sit Ups
30 Wall Balls 20/14
20 Pull Ups
10 Handstand Push Ups

The WODs are finalized and registration closes this week!
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  1. sarah lee Reply

    Awesome picture!

  2. Christopher Judkins Reply

    Who invited Captain Serious back there, lighten up buddy…

  3. Terry obrien Reply

    25:32 RX (except 1 mat hspu’s)

  4. Kevin Medeiros Reply

    3xSU with some DU sprinkled in, 20# wb, g & p bands, and 2 ab mats for HSPU.

    Tough WOD, but I felt pretty good and in a weird way I’m starting to enjoy HSPUs.

  5. Mark Lee Reply

    Some good groups at 8:30 930!lots of people getting out of their comfort zone and challenging themselves to go upside down! Also Terry and Erin getting off their favorite pull a bar and onto the black rag so they can practice for the competition!

  6. Nettie Reply

    26:34 with blue/red band and negative HSPU

  7. jonathan miles Reply

    23:51, did negatives for all hand stand push ups

  8. jonathan miles Reply

    This comment has been removed by the author.

  9. Joshua Rice Reply

    19:23 Rx

  10. Allan Fleck Reply

    22:31 Rx 30#WB, CTB’s,
    last round remembered pull ups after stringing 3 HSPU’s those were painful no reps!!! Great meeting Barbra and Lewis tonight great work guys!!!

  11. Erin Meagher Reply

    27-something- I sure did do my pullups out of my comfort zone. It’s NOT in my head! Challenging!

  12. Mark Lee Reply

    23:20 30# ball and CTB Pull Ups, great work today gang! Special shout ot to Chris Massi for fighting through with the 30# med ball and CTB Pull Ups!

    • Chris Massi Reply

      41:27 is def a struggle! Did everything for advanced workout except last round only got 4 C2B then moved to reg pull ups…. Dang that was rough

  13. Melissa Card Reply

    26:28 lots of scaling.

  14. Kelly Cook Reply

    32:56, and this was a serious struggle fest for me. I did all the doubles, and used 14# ball for the wall balls. I used a blue and red band for pull ups and attempted to keep them as strict as possible. I attempted 10 negatives for the first round of HSPU. This attempt most likely took me approximately 8-10 minutes, so I moved to a box for the second two rounds. The good news in this workout is that in round 1, I got 44 straight double unders to start with which is a PR for me. My previous max stringing them together was 35. So, there’s that.

    • Erin Meagher Reply

      Nice job Kelly!!!

    • Christopher Judkins Reply

      Glad to see you are home, conscious, and turning coherent sentences Kelly! Good work!!!

    • Christopher Judkins Reply

      ^forming 🙂

    • sarah lee Reply

      Nettie I missed you again! Please text me when you are here so I can see you!!!

      Congrats Kelly! Great PR!

  15. KristinP Reply

    Great job everyone! 24:04 with lots of scaling for this gal!

    Thanks for fixing my rope Mark Lee:)

  16. Erin McGee Reply

    Awesome job Kelly! Thank you Traci for wodding with me this morning at 5:30. That would have been brutal to do alone. 24:59 scaled.

  17. Kelly Cook Reply

    Haha Chris, it took me a while, but I think I’m back to normal now!!

    • Christopher Judkins Reply

      Let’s be real Kelly you were never normal and I wouldn’t have it any other way 😉

  18. Kelly Cook Reply

    Thanks everyone! And, Chris, I can’t deny the truth!!

  19. camille romano Reply

    27 minutes and change. SUs throughout, WBs will be my death (10#, 25,20,18 – breathe!!), blue/green bands on PU, on the box (first time doing these – thx Chris). Scaling is my friend. 🙂

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