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CrossFit Cape Cod Tuesday March 10th

March 09, 2015


The Open Brings Out The Best In The Community!

Workout Of The Day

Nutrition Challenge Test WOD 2

AMRAP 15 Minutes

21 Calorie Row

15 Thrusters 75/50

9 Pull Ups

Advanced Training

On The Minute For 10 Minutes

ODD: 4-6 Muscle Ups

EVEN: :35 Seconds Of Double Unders

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  1. pauls Reply

    3 rnds+ 21 (50#, blu)
    Thought I could get close to 4 rounds with the blue band, but the thrusters really slow you down, even at 50#.

  2. JoJo Reply

    These pics are off the chain Christy!!!

  3. Heidi Reply

    3rds+ 21+1 RX with 55# because I couldn’t find any 2 1/2’s
    Hugh fun 4:30 class!

  4. Mark Reply

    Packed house this afternoon, tons of smiling faces eager to get their row/thruster/pull up on!
    I did a training run for the New Bedford Half Marathon. 1 mile at a time broken up by some exercises for 5 rounds. Think I found my race pace-I hope! Thank you so much again to everyone who has made a donation and offered all the support for the Herren Project. It is already making a difference in peoples lives!

  5. Liz Reply

    3 rounds even, 50#, red & purple bands. 14 rep improvement since last month! (& I didn’t even do the challenge!

  6. Jonathan Miles Reply

    Elbows still hurting, so I did Sunday’s wod, 50-40-30-20-10 row/sit-ups rx 12:35. Did banded air squats and unstable lunges after. Good fun

  7. Kevin Medeiros Reply

    3 rounds + 21 + 15 + 2 (75# / r/p bands)

    Decent approvement over the first time around: 3 rounds + 8 cal

    • Kevin Medeiros Reply


  8. Kelly Cook Reply

    3 rds+21+15+6, 50.5#(I had to use the weird 2.75 plates, and I’m totally giving myself credit for the extra .5#), R/B bands. Great pep talk by Michelle and Molly after the WOD. Feeling good about the “Summer of Kelly” Mark! You better order those t-shirts!! Haha!

  9. Allan Reply

    Great work everyone who pr’ed this wod!!!!
    A. 4 rnds+ 21+15+6 with hspu’s didn’t want to rip my blister open that wod smoked my shoulders!!
    B. Done. 6,5,4,4,2/30-50 dubs. Did this very soon after the amrap my heart rate was through the roof, and sorry Andy if I gave u a weird look after u were telling me to keep my arms close to my body you were 100% right. I was just gassed and struggling.!!!

  10. Amy Squeglia Reply

    Heidi rocked it! Fun 4:30 class! No idea of my rounds/reps…maybe one day I’ll start keeping track again.

  11. Ann workman Reply

    3 rnds +15 cal. 35#. I’m a lightweight :-(.

  12. Caroline Reply

    4+21 rx. 8 rep improvement from the first go around.
    Good job everyone!

  13. Christin Marshall Reply

    3 rounds + 16 rx. Thrusters still slow but got into the 3rd round this time.

  14. Christina Sotiros Reply

    2 rds +42. So close to finishing 3 full. Those dang thrusters! #50, red bands for pull ups

  15. Andy Mathieson Reply

    4 + 18 Rx

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