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October 07, 2013
CrossFit Cape Cod Workout Of The Day

AMRAP 20 Minutes
10 Kettle Bell Swings 1.5/1
10 Push Ups
10 Wall Ball 20/14

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  1. Raider Rose Reply

    omg that video is hilarious HAHAHA

  2. Mark Lee Reply

    I love that video

  3. Erin Meagher Reply

    What every woman needs!!
    Forget my rounds? Was really trying to work on my push-ups!
    Fun 6 am class! Lovely to see Lilyanna- she’s so bright eyed in the morning 🙂

  4. Christopher Judkins Reply

    Scaled up to the 2 pood and ring dips for this one, got thru 6 rounds then dropped to pushups for 2 more plus 6 kb swings. It was good to work out in the morning for a change and see some new faces!

  5. jonathan miles Reply

    Couldnt fight Chris on the scale up. Went with a 2 pood and 30 lb wall ball. Got 9 plus 5 kb swings

  6. Terry obrien Reply

    8 rounds + 21 RX

  7. Jen Heinlein Reply

    6 rounds +20 reps with 1 pood and 10# ball. I wonder how long it will take for me to get to the point where I scale things UP – jeez!

  8. Raider Rose Reply

    7 rounds + 10 + 6 35# KB, 10# ball.
    1 point

  9. Mark Lee Reply

    This comment has been removed by the author.

  10. sarah lee Reply

    9 plus 16. Fun WOD and great class!

  11. jwash Reply

    Awesome video. I didn’t know I was going to love this wod until it was over. 9 plus 10, 10. I am in between sizes on the kettlebell…i am afraid to try 25 # so I did 18# Kb and 10# wall ball.

  12. Raider Rose Reply

    you can do 25# jenn, you’re strong enough 🙂

  13. Melissa Gilooly Reply

    Jen you can do anything you put your mind to! Look at you you rock!

  14. Melissa Gilooly Reply

    This comment has been removed by the author.

  15. sarah lee Reply

    You totally can Jen! Do a few this week before you leave for your wedding.

  16. jwash Reply

    You ladies are so sweet! I will try before I leave on Friday.

  17. Andy Mathieson Reply

    13 rounds plus 1 KBS. Did 15 sit-ups instead of wall balls.

    Unfortunately what I did to my right knee last November, I did to my left knee last week. Looks like some nursing of my knee until I can squat again… :/

  18. Mark Lee Reply

    11+10 Fun working out with Leah at 3:30!

  19. Erin Gretzinger Reply

    9+10+6. Fun 6:30 group! Thanks Jamin!
    1 point today

  20. Kristen Menard Reply

    1 point today for nutrition.. Although I was unable to make the WOD cause I am away for work until Wednesday, I ran 3.5 miles tonight on the beach/trail road, so it wasn’t a complete loss!!

  21. Ann Massi Reply

    2 points today

  22. JoJo Mikolazyk Reply

    A killer! 10 rounds (10#wb & 18#kb)

  23. JoJo Mikolazyk Reply

    This comment has been removed by the author.

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