April 17, 2013
CrossFit Cape Cod Workout Of The Day
‘Johnny Handsome’
3 Rounds For Time
2 Rope Climbs
30 Wall Ball Shots 20/14 10ft/9ft
12 Toes to Bar
15 Deadlifts 225/155
Scaling the rope climb will be 12/1 Ring Row
3 Rounds For Time
2 Rope Climbs
30 Wall Ball Shots 20/14 10ft/9ft
12 Toes to Bar
15 Deadlifts 225/155
Scaling the rope climb will be 12/1 Ring Row
Compare To 4/17/12
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15 Comments
Nice job today 6:00am powering through this wod- it’s a good one! And of course, love the photo.
17:30 155#
Great energy at the 9:30 class.
18:02 185#/14# WB
Very supportive 8:30 class.
16:30 did 10# actual wall balls. Not a full squat but my PT is paying off!
21:17 with #14 wall ball sit-ups and #155 deadlifts. Special thanks to Mark, Sarah, and Tracy for the push at the end!
You did great! You motivated me through the whole wod!
Great day at CrossFit Cape Cod! Johnny Handsome is a tough customer! 12:50 Seeing Dave S’s time pushed me further than I could have gone on my own! I think that is a pr from last April.
16:26 with ring rows, 10# wall ball, not quite toes to bar and 75# power cleans instead of deadlifts….so looking forward to a rest day tomorrow :). (Mark, please don’t chose my favorite thing for tomorrow- max squats)
21:17 subbed kb swings for wall balls 30 @35# everything else rx’d.
Shanna nice job on burning through that wod. Great job.
Nettie congrats on those rope climbs.
17:57 RX- 10 foot wall balls.
Congrats to Nettie! First full rope climb!
Go Nettie!
and Ann got her toes to bar this morning as well!
This was a really fun wod, and had everyone working really hard!
Great job to everyone today!
Wat to go on those pr’s everybody!
11:29 don’t remember what I got last time. I think it was in the 16-17 min range
It only took me 3 years!!
22:43 I think – subbed ring rows after the 1st round, not quite toes to bar(actually not even close!) and 115# deadlifts. Even with the scaling, that was a tough workout!
RX 14:58
Thanks Mark for linking to last year’s workout to be able to compare.
Dom – 11:29? That’s impressive brother. I was dragging in that 2nd round.
– Adam