September 30, 2014
We are only 19 Days from Gametime! Join the fun, RX or Masters Division today!
CrossFit Cape Cod
Workout Of The Day
For Time
Run 1 Mile
50 Wall Ball 20/14
50 Kettlebell Swings 1.5/1
Join Amy S. for mobility and active recovery, 6:30pm Wednesday, only 5$!
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21 Comments
A PR for my mi run @ 10:28! – 18:50 for the whole thing, with light weight. 10# wall ball, 3/4 pood.
Then I came back for barbell club, which everyone should try!
16: ? With 10#wb and blue taped pood
Big shout out to the girls who made today’s wod happen for me today. Traci, Sarah Lee and Kristin P!! Just stopped by to grab some yummy Sarah Lee Paleo goodness this afternoon, so didn’t have any workout gear. Before I knew it, I had a whole crossfit wardrobe in my hands down to some nanos. You ladies rock, thank you:) xo
13:38 RX 6:33 mile
12:38. You added a minute
I thought I did… Thanks
I’m glad you stayed and worked out Erin!
14:35 or 14:45 RX.
13:58 rx on kettlebell 16# wall ball
Loved this one. 17:50. 12 pound wall ball and blue taped kb.
14:24 RX
12:12 Rx
12:44 rx
13:01 Rx
This guy upscaled to the 30 and 2 pood
Josh Allan and Jon,I think you guys did the 30lb ball and the 2 pood kettlebell.
11:37 20lb ball and 1.5 pood kettlebell
Not me. Allen did. No excuse for my slow time
16:03 rx
11:40 Rx only cause I had Mark next to me doing wall balls. Otherwise I would have stopped a lot more than I did.
17:35 I think. Scaled to a 12# WB cuz I wasn’t feel in it today. Glad I did 🙂
16:34 16#/10′ and 1.5 kb
17:53. PR on my mile 8:09 and first RX WOD with KB and WB. Thanks for pushing me, Mason. Those last 15 swings were killing me but you helped me push through.
Congratulations!