March 26, 2013
CrossFit Cape Cod Workout Of The Day
30 Seconds On 30 Seconds Off x 6
1. Row (Cal.)
2. Paralette Push Ups
3. Chest To Bar Pull Ups
4. Kettle Bell Swings 1.5/1
Complete All 6 Rounds At One Station Before Moving To The Next
Score Total Reps.
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11 Comments
80 Cal
100 Push Ups
52(?) Pull Ups
88 KB
Resting Wednesday then Open 13.4 Thursday!
13.4 Chris Spealler and Graham Holmberg…sweet
Row-59
Push-ups 40
Chest 2 bar 26
Kettlebell 87
212 RX
Good to be back after 2 weeks in the Virgin Islands. Those $2 rum drinks are tough on the Paleo.
200 in today’s WOD (green/1 pood)
Great wod!
50 cal row
58 push ups
90 kbs
45 pus
243 rx
Nutrition this week 8.5 pts
Row – 54
Push Ups – 56
C2B Pull Ups – 49
KBS – 77 (1Pood)
2 points today.
Row 59
Push-ups (reg) 31
KB swings 70
Pull-ups (blue/purple) 30
Total of 190….2 points for Gerald and me
199–switched to box push ups after 2 rounds; used a double green band after 1 round of pull ups. 2 points today.
244 Rx
2 ponts today
RX 295 reps.
This was a great workout.
— Adam