168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

CrossFit Cape Cod, Monday 3/3/14

March 03, 2014

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.

This is the re-test WOD for the nutrition challenge.

About the Author
  1. Paul S Reply

    276 with modification for bad shoulder

  2. Kevin Mikolazyk Reply

    Great picture…..her husband must be lucky!

  3. JoJo Mikolazyk Reply

    Nice pic! Great form! 😉

  4. Mark Lee Reply

    ^you two are adorable!

  5. Christopher Tufts Reply

    154 and FIRST Rx WOD! no one told me that 20 # medicine balls hit so hard…

    my shoulder wasn’t very happy about the 75 push presses for whatever reason, so I went kinda easy on that station deeper into the workout.

    only can get better now right!?

  6. Nettie Reply

    249 – one rep less than last time. Hmmmm… maybe I should have done the nutrition challenge!

  7. jlockwood Reply

    Last time I got 204….today 211. Progress. I like it.

  8. Kevin Mikolazyk Reply

    245….PR by 10 reps

  9. Heidi Lacava Reply

    2/10/14= 228 3/3/14= 242 increase of 14 reps

  10. Sarah Sprague Reply

    199… A whole 2 rep pr! Great job everyone!

  11. Ashley Reply

    250Rx 13 point PR!! 2 points today

  12. Kelly Cook Reply

    269 Rx, not a PR, but I’ve always used an 18″ box before because I thought that it was Rx for this WOD. I used a 20″ box tonight, and I only missed my PR by 7 reps. I’ll get it next time!

  13. Liz Ouellette Reply

    160. 45#, 6# wb, 20″ box.
    Happy to report that I went up 10 lbs in weight on the bar, 2″ in height on the box and 17 reps more than the first time I did this. Nice to see some progress!!

  14. Erin Gretzinger Reply

    55# rd 1, then 45# rd 2 & 3
    10# wb

  15. Tim Reply

    275. Only 2 rep progress.
    49 points on challenge
    All measurements same except waist down inch and dropped a little over 9 pounds.

  16. Chris Massi Reply

    21 days ago I got knocked down in the first round and barely made it to a decision, but Massi vs FGB II was a different story thanks to my corner man Chris Judkins! 249 for an 11 rep PR.

  17. Christopher Judkins Reply

    Haha thanks Chris but you did all the swinging, nice work and good fight!

  18. Ann Massi Reply

    247 RX. I love this WOD

Leave a Reply