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Wednesday W1/W2

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
Compare To 4/17/12 
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  1. mason Reply

    Nice job today 6:00am powering through this wod- it’s a good one! And of course, love the photo.

  2. Paul S Reply

    17:30 155#
    Great energy at the 9:30 class.

  3. Faron Reply

    18:02 185#/14# WB
    Very supportive 8:30 class.

  4. Andy Mathieson Reply

    16:30 did 10# actual wall balls. Not a full squat but my PT is paying off!

  5. Raul Reply

    21:17 with #14 wall ball sit-ups and #155 deadlifts. Special thanks to Mark, Sarah, and Tracy for the push at the end!

    • sarah lee Reply

      You did great! You motivated me through the whole wod!

  6. Mark Lee Reply

    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.

  7. Jennifer Grace Reply

    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)

  8. mason Reply

    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.

  9. sarah lee Reply

    17:57 RX- 10 foot wall balls.

    Congrats to Nettie! First full rope climb!

  10. tracibushy Reply

    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!

  11. Mark Lee Reply

    Wat to go on those pr’s everybody!

  12. Domenic DeGregorio Reply

    11:29 don’t remember what I got last time. I think it was in the 16-17 min range

  13. Nettie Reply

    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!

  14. AB Reply

    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

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