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CrossFit Cape Cod Monday November 2nd

November 02, 2015

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CrossFit  Cape Cod WOD

Benchmark WODS

With a continuously Running Clock:

At 0:00

WOD 1

4:00 AMRAP

WALL BALL SHOTS

Rx 20/14

If you scaled retest with identical ball weight and target height.

At 10:00

WOD 2

30 Deadlifts

30 Cal. row

30 Overhead squats

RX 185/135 Deadlifts 95/65 Overhead Squats

If you scaled just be sure to retest at the same weights.

At 20:00

WOD 3

3 Rounds

Run 400m

20 Burpees

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  1. Lori Neviackas Reply

    Definitely feeling stronger after the past few weeks!
    1) 82 rx (+4)
    2) 6:55 95# DL, 45# OHS (-1:40)
    3) 12:14 (-0:40)

    • Erin Meagher Reply

      Congrats Lori! Great Prs!
      Slept directly through my alarm this AM- didn’t hear a thing!!! 🙁

  2. Nicole Reply

    Wow…eating clean made a huge difference in that benchmark WOD. PRS on all three. Great 4:30 class!!!

    • Nicole Reply

      Oops…forgot my times
      Pre-Whole 30:
      1)64 WB 2) 8:25 3) 12:56
      Post Whole 30:
      1)89 WB 2) 5:32 3) 10:56

  3. Kristin Reply

    Wall balls 58rx (plus 4)
    DL/row/ohs 6:32 (43 sec PR)
    Run/burpee 13:58 (46 sec PR)

    Looks like the whole 30 works folks!

    • Nicole Reply

      Great job Kristin!
      Whole 30 works! I’m thinking about staying on it until I hit my goal weight…then adapt accordingly.

  4. sam miles Reply

    Pre Whole 30: 61 WallBalls; Got up to 17 Overhead squats; 11:58
    Now: 73 WallBalls; 8:58; 10:58
    Really Improved!

    • Kristin Reply

      Whoa! That’s amazing Sam!! Nice work 🙂

  5. Andy Mathieson Reply

    PR’d all 3 wods
    1. 91 wall balls (6 rep pr)
    2. 6:00 (25 second pr)
    3. 10:00 (45 second pr)

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