Friday April 13th


Friday April 13th

CrossFit Cape Cod WOD


For Time
10 Handstand push-ups 
15 reps Deadlift 250/175 
25 Box jumps, 30/24
50 Pull-ups 
100 Wallball shots, 20/14
200 Double-unders 
Run 400 meters with a 45lb plate


Just 2 Spaces Left For The Triple Crown Throw Down!

Saturday No Open Gym We are Doing a…

Team WOD!

RUN 1 Mile
100 Push Ups
100 Box Jumps 24/20
10 Rope Climbs
Run 1 Mile

Teams of 2 or 3  Preferably 1 Male and 1 Female Work together until the whole WOD is done!

9 Responses

  1. michael

    10 handstand push ups? Good thing i’ve been practicing. Im pretty confident i can do a handstand using the wall.

  2. Anonymous

    This might be a dumb question! Can you participate in the team workout on Saturday if you are not signed up for the team event? I would love to do this workout! Kurt

  3. amanda

    Tomorrow’s 6:30 am class will still be the regular open gym. But if you have a team together that wants to do the team WOD at that time then feel free to come in at that time as well:)

  4. Anonymous

    ” Nutts” ruined me for tomorrow! But I’ll see you guys in the A.M for some more punishment! Kurt