168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

June 20, 2012

CrossFit Cape Cod Workout Of The Day

2:00 Hollow Rock
2:00 L-Sit. In 2:00 get as much time in an L-Sit as you can.

Followed By:

Ring Push Ups
Goblet Squats 2/1.5
Box Jumps-Over The Box 24/20. It is not required that you clear the box by jumping over it in the air-You can Jump onto it and step or jump off the other side.

Nutrition Challenge
Be sure to weigh in and pay by Friday. Please also post your Hope Score to the comments. If you have not done the Hope WOD, please do so this Saturday and post your score to the comments. Be sure to include if you did it scaled or Rx’d. 


Running: (Thurs) 1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off: 0:10 on. Each Effort is a Sprint.

Saturday or Sunday-60 Minute TT

Triathlon:(Fri) Swim  1:00 on, 1:00 off, 0:50 on, 1:00 off, 0:40 on, 1:00 off, 0:30 on, 1:00 off, 0:20 on, 1:00 off: 0:10 on

(Sat) Pick The Sport You Need To Work On The Most. Bike Or Run. 60 Minute TT

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  1. Kimberly Reply

    Day 2, 100% = 1pt
    Mark, is Coconut Icecream ok? 🙂

  2. Jenben Reply

    Great picture Tracey!!!!
    Oh and Day 2: 0 Points for me:(
    It’s alright tomorrow is a new day and I can do better!!

  3. Nettie Reply

    Love the picture, Traci!! 0 pts for me today – had an appetizer at a party that I thought was okay, but knew as soon as I took a bite that it had cheese in it. Oh well! It was delicious by the way 🙂 I’m with you, Jen – tomorrow is a new day!

  4. KristinP Reply

    Day 2: 100% hope wod 211…not looking forward to doing that again! Amazing pic Traci:)

  5. Anonymous Reply

    Kurt M
    Day 2 1 point!

  6. SarahSprague Reply

    I love the smile on her face! Day 2-1 pt. Hope-167…I’m with ya Kristin.

  7. Bushy Reply

    Day 2 – 1 point

  8. Marianna Reply

    Day 2, 1 point. Awesome picture Traci, you’re such a rockstar:)

  9. Anonymous Reply

    Manuel G
    Day 2 1 point

  10. Amy Sch Reply

    1 point for challenge today.
    Hope score 124.
    I did it scaled to 45lbs.

  11. mason Reply

    Traci, great pic! Super rockstar!!!! You look great.

  12. ErinM Reply

    Love the pic:) 1 point. Hope was 175- RX.

  13. Anonymous Reply

    day 2, 1 point-sabra

  14. Anonymous Reply

    Erik M 1 pt
    Erik Jr.1 pt

  15. Dana Reply

    Traci you look amazing! Looking forward to seeing all of you net week:)

  16. Annmarie Reply

    1 point for me yay! I have to look up my score for Hope. I am with the rest of you not looking forward to it lol

  17. Michelle Reply

    day 2 – 1 point

  18. mcgrail Reply

    Awesome Traci!!!
    Score a point for both Day 1 and 2 for me…Food logged, and on track!

  19. Anonymous Reply

    Great picture Tracy….you look amazing.

    Day two….1 point….even with all the junk food the guys eat at the station I’m staying focused!

    • Anonymous Reply

      Oops….that was from N. Stanley

  20. Anonymous Reply

    1 point for me

  21. Annmarie Reply

    My score for Hope was 180 and I rx’ed the lbs but used bands for the pull ups.

  22. manuel g Reply

    last two days a point each

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