CrossFit Cape Cod Wednesday September 29th

September 29, 2015

CrossFit Cape Cod WOD

The Old School Chipper

25 Lunges

20 Pull Ups

50 Box Jumps 20″

20 Double Unders

25 Ring Dips

20 Knees To Elbows

30 Kettlebell Swings 2/1.5

30 Sit Ups

20 Squat Cleans 35/25 KBs

25 Back Extensions

30 Wall Balls 20/14

3 Rope Climbs

Optional

On The Minute For 12 Minutes

Odd: 5 Muscle Ups

Even: 5 Snatches 135/95

Scale The Number As Needed To Maintain The OTM Pace

Olympic Lifting Club Tonight At 6:30pm!

9 Comments

Sarah Lee September 30, 2015 at 12:25 PM Reply

26:37 RX. The dips took forever. Thanks for encouragement to stick with them Traci.
Erin Meagher September 30, 2015 at 12:38 PM Reply

22:34 not RX 🙂 nice job Sarah on those dips!!
jmiles September 30, 2015 at 5:00 PM Reply

19:28 RX. Not a PR. Still sore from the comp. And cranky.
Sam Miles September 30, 2015 at 5:02 PM Reply

26:28
Everything Rx except for Kettle Bells (1.5)
- Allan September 30, 2015 at 8:26 PM Reply
  
  Sam great work keep it up, you have been killing it!!
- Mase September 30, 2015 at 8:58 PM Reply
  
  Your dips were on point. Great depth!
Terry September 30, 2015 at 5:28 PM Reply

23:08 RX
Mark September 30, 2015 at 6:01 PM Reply

Awesome job today everybody!
Heidi Lacava September 30, 2015 at 10:15 PM Reply

22:46. Purple band ring dips 45# KB, RX the rest