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Mashpee, MA 02649
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CrossFit Cape Cod Wednesday 9/24/14

September 24, 2014
Good Coaching Makes All The Difference

CrossFit Cape Cod

Workout Of The Day

As Many Rounds Possible In 5:00
1 Rope Climb
10 Dips

Rest 2:00

AMRAP 5:00
1 Rope Climb
15 Push Ups

Rest 2:00

AMRAP 5:00
1 Rope Climb
20 Burpees

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  1. Joshua Rice Reply

    4rds + 14
    5rds
    2rds + 13

  2. sarah lee Reply

    I have enough food for 2 more people tonight. You get 6 paleo meals for 75 dollars. If you are interested text or call me at 508-332-0058. The food will be at the C3 at the 5:30 am class tomorrow morning.

  3. Nonie Fajao Reply

    PR for me today! DL from 105 to 130!
    Getting stronger! Yeah!

    • sarah lee Reply

      25 pounds is a HUGE pr! Congrats!

  4. Terry obrien Reply

    4 rds
    3 rds (plated push ups)
    2 rds + 5
    yeah Nonie, thats awesome

  5. Kevin Medeiros Reply

    4, 3 + 6, 2 + 12 all with modified rope.

    Nicely done Nonie.

  6. Erin Meagher Reply

    Nice job momma!
    4 rounds with band
    3 rounds plated push ups
    2 rounds

  7. Nonie Fajao Reply

    Thanks! Especially you Terry.

  8. Liz Ouellette Reply

    3 rounds red & purple bands for dips
    2 + 8 rounds push up negatives
    1 + 11 rounds
    Some of the rope climbs were partial or I did 2 half climbs, but it’s the first time I’ve climbed in a WOD, so I’m pretty happy about that!

  9. Sarah Sprague Reply

    Meant to say great job Liz!

  10. Allan Fleck Reply

    3rds+9,LLRC
    3rnds+12,LLRC w/plates
    3rnds

  11. Liz Ouellette Reply

    Thanks guys!

  12. Andy Mathieson Reply

    3 rounds + 3
    3 rounds + 3
    2 rounds + 5
    Rx

  13. Christina Sotiros Reply

    Love any WOD with rope climbs. Thanks for keeping me motivated, Chris! Nice work, everyone.

  14. sarah lee Reply

    4 purple band, 2 plus rope- used plates, 2.

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