CrossFit Cape Cod Tuesday 7/15/14 and Wednesday 7/16/14


CrossFit Cape Cod Tuesday 7/15/14 and Wednesday 7/16/14

This image from is a great illustration that CrossFit is truly for all levels.

CrossFit Cape Cod

Workout Of The Day


50 Back Squats
5 Rope Climbs
40 Back Squats
4 Rope Climbs
30 Back Squats
3 Rope Climbs
20 Back Squats
2 Rope Climbs
10 Back Squats
1 Rope Climb

Squat Weight 75/50


5 Rounds For Time
12 Deadlifts 225/155
20 Pull Ups
12 Clean and Jerks 135/95
20 Knees To Elbows

This Can Be Done As A Team WOD or Individual. There will be a cut off time for individuals.

43 Responses

  1. 21:19 45#, cargo net
    Great WOD and nice to see bigger classes. I’m one of those few people who likes the heat so today was great.

  2. 16:47 @95# for squats
    5 cargo net climbs in the first round almost killed me. Knees to elbows for the rest. What a sweaty WOD! What a great 5:30 class! Tomorrow looks like another fun one and Mark that is a ridiculously fast time.

  3. 20:17, 50# and 9 rope climbs total. I got all 5 in the first round, but scaled after that. I wanted to get the 10th one at the very end so badly and everyone was cheering me on, but it just wasn’t there tonight! Next time!!!

  4. 38:25 Rx solo

    In some ways I regret doing this solo like blisters ALL OVER my hands. In other ways I don’t like feeling self gratifying about finishing sub 40 minutes.

    Day off tomorrow for sure!

  5. 52:02 rx tore my hands up but you do what you gotta do for a hero wod!!!
    Nice work everyone. Way to crush Allan as usual. I think you only have one speed…FAST!

  6. Thanks Mason ! Way to stick with it bloody palms and all! I did actually mop up my sweat tonight after that one!! Good times.
    Thank you Desfordes !!!!

  7. I’m proud to say I earn my first official kipping torn blister today. Yaaay me!!!!!! Partnered with the ever so strong Kelly Cook today.
    155 for deads
    55 for cleans
    Used red and purp bands for pull ups. Originally I was going to attempt this solo but id still be there with crickets chirping.