Thursday, April 12, 2012

Friday April 13th



CrossFit Cape Cod WOD

'Nutts' 

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

MOBILITY

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 comments:

SarahSprague said...

Appropriately named

michael said...

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

jwash said...

I think tomorrow's workout breaks 3of the 4 treaties in the Geneva Convention.

Anonymous said...

One of the toughest WODS I have seen! I can't wait to be tested! Kurt M

Anonymous said...

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

Greg B. said...

Kurt, the team WOD is not related to the team event - so please come join in.

amanda said...

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:)

Mark Lee said...

Team WOD is the workout of the day for Saturday.

Anonymous said...

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