CrossFit Cape Cod Wednesday October 14th


CrossFit Cape Cod Wednesday October 14th


CrossFit Cape Cod WOD

24:00 on the Clock

4 Rounds, Each Round Is 6:00

1 Minute Of Rowing Cal.

1 Minute Of Box Jump Overs 24/20

Run 400m

Whatever Time Is Left On The 6 Minutes Is Rest Until The Next Round Starts

Score Number Of Reps and The 400’s



12 Sets Of 2 Speed Squats Off Of a Box. Use Chains Or Bands For Resistance. Ascend With Max Speed and Power.


Practice Handstand Holds To Finish. Freestanding Or Spotted By a Wall Or Partner. How Long Can You Stay Unaided? Record Your Best Time.

Nutrition Challenge Week 2

Hopefully by now you are getting into good habits. Don’t quit if it gets confusing or frustrating, reach out to a coach who can help you. You don’t have to be perfect for 30 days, you just have to give it your best try and at the end of the 30 days be proud of the effort and realize any sacrifice was completely worth it when you retest the benchmarks!

11 Responses

  1. Lori Neviackas

    58 cal, 61 bjo, 2:01, 2:05, 2:13, 2:01
    Practiced hand stand holds, got about 4 seconds pulling my feet off of the wall.

  2. Allan

    109 cal, 76 bjo, 1:29,1:33,1:33,1:35
    Up to 205#x2 box squats w/chains felt good!
    Hand stands holds against the wall and some walks not sure of time.