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Mashpee, MA 02649
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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


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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