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September 30, 2013
CrossFit Cape Cod Workout Of The Day

AMRAP 15 Minutes
30 Hang Clean and Jerks 115/75
30 Pull Ups
30 Hand Release Push Ups

Followed By 
3 Sets Not For Time Of 
15 Band Pull Aparts
15 Tricep Press Downs

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  1. sarah lee Reply

    This was a tough one for me! 1 plus 28 RX followed by a mile run with Shanna and Bryce.

  2. Terry obrien Reply

    1 round + 30 + 12 RX
    This was a tough one

  3. Shanna Reply

    wow! remind me never to eat pie again!! i felt so tired today:/ 1+30+30 rx . followed by one mile run

  4. Erin Meagher Reply

    1 round plus 30 plus 29 rx

  5. Raider Rose Reply

    1 round 65# +30 +7 green/blue bands….I’m actually really happy with that because I didn’t expect to get even one whole round at all. I loved this WOD. Oh, and I went on a 4 mile walk this morning along the canal. 2 points for today 🙂

  6. jonathan miles Reply

    one round, plus 30, 30, and 12 rx. Remind me not to go to a scotch tasting on a sunday night.

  7. Sarah Sprague Reply

    1 round plus 15 @ 55#…pull ups took forever. Just call me Rigby. 2 points

  8. mason Reply

    1 rnd plyus 11. Rx but subbed burpees for pushups.
    Had to drop the weight each time but my shoulder appreciated it. It just really slows down the movement… oh well better to be safe than sorry.
    Good job everyone.
    Shanna, unfortunately this is the best time of year for pie lol

  9. Zach Reply

    1 round + 30 +9- couldn’t keep up w/ Mark at all. Remind me not to go to a scotch tasting on a Monday morning.

  10. JoJo Mikolazyk Reply

    1round(35#) + 30(25)+7

  11. Bushy Reply

    2 points.

    Tomorrow’s WOD – Scotch Tasting.

  12. Kelly Cook Reply

    1 round plus 7, 75# and red and blue band for pull ups. This WOD was hard!

  13. Ann Reply

    1 round plus 15, 55# , purple then red. This was challenging for me.

  14. Kristen Menard Reply

    One point for nutritious today.. Couldn’t get out of work on time to WOD.. Need to get back on rack tomorrow after a bad weekend for the challenge!!

  15. tracibushy Reply

    Mmmmmm pie, mmmmmmm scotch (not really),

    2 rnds+2 but I used 65#. I shouldn’t have, but it was a good workout!

  16. kerri Reply

    1 round + 14 75# green band

  17. Mark Lee Reply

    2 rounds plus 7 c&j

  18. Jen Heinlein Reply

    1 round plus a few c&j, with 45# bar and red and purple bands.
    When I first saw this posted I thought it would be as many REPS as possible – didn’t think I’d get a whole round in!

  19. Erin Gretzinger Reply

    1 + 30 + 24 (50# and blue/purple bands)
    Loved this one!
    Scotch scotch scotch…scotch in my belly (said in Ron Burgundy voice)

  20. Erin Gretzinger Reply

    2 points

  21. Ann Massi Reply

    2 points today

  22. Shanna Reply

    Wow! Mark great job

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