December 11, 2012
CrossFit Cape Cod Workout Of The Day
As Many Rounds Possible In 18 Minutes
Run 200
6 Chest To Bar Pull Ups
11 Kettle Bell Swings
Adv. 2 Pood/1.5*
Int./Adv. 1.5/1
Beginner 1,1/2
*Advanced can meet the following Criteria.
1. Finish with the same time/number of rounds, as the rest of the group.
2. Perform the movement as it should be performed-smoothly and efficiently with the correct range of motion.
Triple Helen 2010 Crossfit Games
Social Share
11 Comments
7 Rds, + run (1.0 pood, green band), Great group this morning, lots of support!!!!!
7 rounds plus run and 3 pu’s went to red/purple this morning from blue and kipped them for the ctbpu’s. That felt good. Have been doing alot of strict and needed a change for this wod. 1 pood for the kb’s. Great 9:30 class 🙂
Kurt M
7 Rnds, 200m, 6 ctbpu’s! Jon, Doc, Danny awesome job with the big boy Kb. Fun class!!!!
7 rounds, plus a run. Great having Kurt back. We all admire the smart training you are doing, getting back from an injury. Keep scaling.
8 rounds of 250 meter rows, blue band chest-to-bars, and 1.5 pood kettlebell swings. And an extra 100 meters on the Wheel of Pain.
Chris J
7 rounds RX 2 POOD + 200m + 6PU’s Awesome workout, that was a fun one.
9 rounds plus 200 run and 4 ctb pull ups…used the 1.5, next time I will go for the big boy kb like Chris….as much as we may complain I feel good after an Amanda warm-up and post WOD stretch…great 530
8 Rnds +200m
Good job Chris with the 2 pood.
Brendan, so true, Amanda’s warm-ups get us ready for the WOD.
Adam said…
Rx 2pood. 7 rounds + 200m + 6 CTB
Plus burpees. Still awesome having Kurt back.
– AB
8 rounds + run + pull ups RX 1.5 Pood
Nice work everyone!
[url=http://claygolem5464.insanejournal.com/]Terrific[/url]. Hi buddy, your blog’s design is fantastic and i like it. Your blog posts are incredible. Please keep up the good work. Cheers![url=http://umdpsp.org/pg/profile/GeorgianaX].[/url]