April 29, 2013
CrossFit Cape Cod Workout Of The Day
As Many Rounds Possible In 20 Minutes
5 Chest To Bar Pull Ups
10 Kettle Bell Swings 1.5/1
15 Wall Balls 20/14
Endurance WODs For The Week Of 4/29
1.Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
2. 3 Mile Time Trial
We are SO proud of Lilyanna, Jude and Amelia for all the hard work at the kids competition at Cynergy this Sunday. Congratulations to Amelia for taking 3rd and to Lilyanna for coming in 2nd! They competed in the 8-11yr old division against 17 other kids in their age group.
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16 Comments
So sorry to have missed the kiddos today!! Looks like a great time! Way to go, Crossfit!!
That’s awesome! Congrats to both of them. Love all the pics.
Awesome!! Great job girls!
Wish I could have been there:( Awesome job to the girls and Jude!!
I’m so proud of them. They worked SO hard and never stopped moving.
8 plus 5 plus 10 plus 10 RX- 10 foot wall balls
Congrats to Amelia, Lilyanna and Jude!! And to the kids’ class coaches! Way to go!!!!
8 plus5 rx
Jude, Amelia and Lilyanna – so proud of you all!
Great job, kids!
This WOD left me energized today. Up a wall ball, down a band – 7 rounds, + 5, 10 & 7.
10 or 11 +5+10+4 couldn’t breathe allergies were killing me but they are now suddenly alot better. Eric killed it he was at least 4-5 rounds ahead of me.
8 rounds +5 +6
7 rounds plus 5 c2b plus 2 wall balls…used 10# wall ball at 10ft height and 1 pood. Can’t make it tomorrow 🙁
8 rounds, plus 1 c2b with 14# wall ball and 1 pood (green and blue bands).
Yay Jen! I was wondering after we left how you did going up In weight and down In bands. Great improvement!
1 Rep Short Of 12 Rounds
20 Minutes Feels Like 3 Hours In CrossFit World.
10 rounds plus 5 pull ups and 10 wall balls. 14# med ball. I’m getting there! Slowly but surely.