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CrossFit Cape Cod Wednesday October 7th

October 06, 2015


CrossFit Cape Cod WOD

 If you haven’t signed up for the nutrition challenge do so tomorrow!

Nutrition Challenge Day 1!

Benchmark WODS

With a continuously Running Clock:

At 0:00


4:00 AMRAP


Rx 20/14

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

At 10:00


30 Deadlifts

30 Cal. row

30 Overhead squats

RX 185/135 Deadlifts 95/65 Overhead Squats

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

At 20:00


3 Rounds

Run 400m

20 Burpees

Work On Your Olympic Lifts Tonight At 6:30 With Coach Jamin At Barbell Club!

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  1. Jennifer Reply

    Nutrition challenge question: do we have to journal our meals and submit at the end of the challenge?

  2. Nicole Stanley Reply

    Unfortunately I’m working today and have training tomorrow. When can we do the benchmark WODs if we are unable to make it in today?

  3. Erin Meagher Reply

    Good luck on nutrition challenge everyone! If anyone needs help with zone let me know! It’s hard at first but once you get going with it – it’s actually pretty easy!

  4. Justin Neviackas Reply

    Man. I am glad I’m not doing the challenge cause I do not want to do this wod again. 109,4:14,8:36

  5. Andy Mathieson Reply

    1. 85
    2. 6:25
    3. 10:43

  6. jmiles Reply

    I wholeheartedly agree with Justin on this one.


    • Justin Neviackas Reply

      Those runs were some of the worst I have ever felt. That’s including the Double Ironman and the Ultra – marathon on Sandy Neck Beach.

  7. Heidi Reply

    87….7:47….11:34 RX

  8. Jennifer Reply

    8:54-couldn’t finish WOD 3

    Looking forward to seeing progress next time we do this one.

  9. Mark Reply

    Nice Jen! No it’s not required that you keep a food journal, but it is helpful if you like keeping track.
    Nicole next time you are in you can do the make up.

    80,6:00,10:26 Can’t wait to retest!

  10. Terry Reply

    82 , 6:27 (135#DL. 45/35# OHS) OHS so Brutal, 11:17

  11. Erin Lewis Reply

    1) 59
    2) 10:25
    3) 15:28

  12. Liz Reply

    1) 70 RX
    2) 7:35 135#/35#
    3) 14:07 RX <- ugh. Burpees are the devil

  13. Lori Neviackas Reply

    1) 78 rx
    2) 8:35 95# DL, 45# OHS
    3) 12:54

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