The Upper Cape CrossFit Workout of the Day (WOD) for Saturday November 2nd 2013 is:

11/1/2013

"Three's Company"
(a team WOD)
"When Karen meets Annie and Grace*

50 Wall Balls
50 Double Unders
50 Situps
6 Clean & Jerks

40 Wall Balls
40 Double Unders
40 Situps
6 Clean & Jerks

30 Wall Balls
30 Double Unders
30 Situps
6 Clean & Jerks

20 Wall Balls
20 Double Unders
20 Situps
6 Clean & Jerks

10 Wall Balls
10 Double Unders
10 Situps
6 Clean & Jerks

*Barbell is 135/95

Split the work up any way you want to...or feel free to do it yourself!

Saturday Schedule:
Crush the WOD at 6,7,8, or 9 AM
FREE INTRO's at 10 AM

4 Comments

Alison N

11/2/2013 02:13:43 am

Surprisingly fun WOD! I almost didn't go, but I'm glad I did! Maybe having great team members helped ;) Thanks Emily and Gerry! Awesome team work!
14:31 55# CJ, 10#WB
It's great to have Michelle back! I love seeing so many people at 6am on a Saturday :)

Emily H

11/2/2013 03:56:55 am

Glad I did not peek at the WOD in advance, or I would have stayed in bed! Good teamwork Alison & Gerry (welcome back!), as we all tended to do more reps than needed. Team WODs are fun.

Adam B

11/2/2013 07:28:29 am

Great combo-WOD. Thanks to Brendan for splitting this with me. No way this would have been even remotely fun solo.

Scaled up slightly -- 30 pound wall ball - although I think we should have listened to Coach Greg and gone with 155# for clean & jerk, since we split the WOD.

Team WOD (with Brendan)

13:24 RX except for scaled up Wall Ball at 30 pounds.

Kurt McDonald

11/2/2013 11:00:22 am

Partnered 9:55 Rx
Very fun! Would love to go at this solo.

The Upper Cape CrossFit Workout of the Day (WOD) for Saturday November 2nd 2013 is:

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