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CrossFit Cape Cod Monday June 30, 2014 Remember Our Schedule Has Changed For The Summer!

June 29, 2014

Chris Massi

CrossFit Cape Cod


Workout Of The Day

“Nate”

AMRAP 20 Minutes
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings 2/1.5

There are a variety of scaling options for the muscle ups and handstand push ups that will be covered in the pre-workout briefing,  and everyone will be able to participate. 

Wednesday, July 2nd, Peace Luv Sup is holding a paddle boarding WOD in the evening. Check out the info and sign up at C3!

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  1. Erin McGee Reply

    3 kbs shy of 8
    Subbed muscle ups for 2 pullups (unassisted) and 2 ring dips (purple band)
    4 Handstand negatives
    1 pood kb

  2. Erin Meagher Reply

    Can’t remember my rounds but it was a great wod- did pull-ups and dip negatives, hspu negatives, and 1.5 KB!

  3. Liz Ouellette Reply

    8 rounds + 2 CTB pull ups
    Subbed in 2 CTB (blue band) & 2 box dips for muscle ups, & wall walk ups for hand stand push ups. First time using 1 pood in a WOD though! I had to scale up something!

  4. sarah lee Reply

    Congrats Liz on your 40 pound back squat pr!

    Almost 6 rounds or almost 7. I was moving at 1/2 the speed of everyone else. It was so humid I stuck to the wall a few times getting Into a handstand.

  5. Heidi Lacava Reply

    9 rds+ 1 pull up. substituted as well unassisted pull ups ring rows
    handstand negatives
    45# KB

  6. Allan Fleck Reply

    10 + 1 RX Great WOD!!!
    Thank you Nate Hardy.

  7. Kevin Medeiros Reply

    Missed C3 today. I’m pretty sure of the answer to this, but will there be a 6 am class on July 4th? I’m in the midst of a week from hell and I’m trying to plan out the rest of my week.

  8. Liz Ouellette Reply

    Sarah, I checked back & it’s a 15# PR. 85# was my max front squat I think. My max back squat used to be 120#.
    Thanks for working with me today!

  9. kerri Reply

    9 rounds + 2 + 4. Did rings rows and dips in place of muscle ups and I was switching between hand stand pushups with 3 mats and negatives when I couldn’t push back up. Used 1 pood for kb swings

  10. Shannah Jaburek Reply

    10 round plus 3…did the ring row thingy for muscle up sub, did hand stand push-ups with the 15 lb plate and an ab mat and swung the 1 pood kb for the first time!!!

  11. Melissa Gilooly Reply

    9 rounds Thank you Mason for helping me with handstand negatives yellow KB

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