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CrossFit Cape Cod Sunday 9/7/14 and Monday 9/8/14

September 07, 2014
In The First Location In 2008

CrossFit Cape Cod

Workout Of The Day

Sunday
Row 2k


Monday
5 Rounds Or AMRAP 42 Minutes
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
Rest 3:00 Between Rounds
Score The Time Of Each Round. REST 3:00 If The Clock Hits 42 Minutes Time Is Up.
About the Author
  1. Terry obrien Reply

    Mark really loving the the wods…its been almost 3 years, never the same WOd and you still throw a curve ball at me…this is why i love Crossfit C3
    : )

  2. Joshua Rice Reply

    2K Row: 7:19

  3. Andy Mathieson Reply

    7:07 on the row. Thanks for giving me a great pace Josh! 30 second PR.

    Worked on 1RM for squat clean after. Got 205# (20# PR)

  4. Kelly Cook Reply

    2k row: 8:14. Great crew this am.

  5. jlockwood Reply

    2k row – 9:57 I was so proud because I finally did this one in under 10 minutes.

  6. Liz Ouellette Reply

    Sunday: 7:51- 1 mile run. Happy to finally be back!

  7. jonathan miles Reply

    Monday: 3 rounds 22:58

  8. Christopher Tufts Reply

    Monday:
    3 rds + 20 + 30 + 29 – time capped

  9. Mark Lee Reply

    People moving really well at 8:30 and 9:30! Good job Heidi on getting 35 kipping pull ups in this WOD!

  10. Terry obrien Reply

    39:05 RX 5 Rnds (27:05)

  11. Joshua Rice Reply

    30:27 Rx; a PR for “Barbara”.

    Terry!!! I’m excited that you are in! Time to have fun, trash talk Allan and Bushy, and have a celebratory beer afterwards.

  12. Erin Meagher Reply

    Nice job terry! I did my push-ups with plates- and that really slowed me down! But/ I was halfway done with round 4.

  13. Liz Ouellette Reply

    41:29 (32:29 with rest time removed) for 4 rounds; I hit the time cap 🙁
    7:44, 8:48, 8:33, 7:24
    Red & purple bands and box push ups (20″ 1st 2 rounds, 24″ last 2 rounds)

  14. Robb Sykes Reply

    A fun workout today, amazing times Ladies!
    I did all the exercises but broke the rounds in half and did 10 of ’em, skipped the rests and finished in 41:05. Felt like Murph!

  15. Heidi Lacava Reply

    4 rds…scaled to 10 PU pr rd…last five in purple band
    Thanks Mark, I appreciate your help and encouragement!

  16. Jen Heinlein Reply

    This is the kind of WOD that I *really* have to talk myself into not skipping. 4 rounds plus some by the time cap. I used bands on the pullups and scaled the pushups back to 15 per round on a box.

  17. Kelly Cook Reply

    Just managed to get in 4 rounds under the time cap. Used a red band in the first round and red and purple for the next 3 rounds. Started push ups on the floor each of the first 3 rounds and then switched to the box after my arms started to give out. By the end, I was doing one push up at a time on the box.

  18. Allan Fleck Reply

    34:24 Rx I think, this was a real tough one. Almost puked in the last round!! Thanks Zack !!

  19. Mark Lee Reply

    So proud to see everyone moving SO well through such a challenging high volume Gymnastics WOD.
    I worked out at 9:30 and did some practice for a comp I am doing in 2 weeks at CrossFit 508. Then I did 3 rounds at 4:30 of today’s WOD. 3:10, 3:38, 4:27.

  20. Christina Sotiros Reply

    Brutal. 9 squats short of 4 rds. I really wanted those last 9, too. Subbed some box push-ups and used blue and purple bands.

  21. Zach Reply

    5 rnds @ 40:19

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