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

June 19, 2012
CrossFit Cape Cod Workout Of The Day
Back Squat


Followed By


3 Rounds For Time
Run 400
21 Kettle Bell Swings

12 Pull Ups



Running: Rest Day

Triathletes: Swim (MON): 6 x 75m on 2:00
Bike (WED): 4 x 1M TT, work:rest 1:2
Run (TUE): 3 x 800m, rest 2:00


Week 1-Tuesday 6/19-Monday 6/25

Cold Turkey-No Wheat, Dairy, Sugar, or Booze. 
Each Day that you are successful you earn 1 point. 0 Points for less than 100%

Meat, Veggies, Some Fruit and Good Fats are all on the menu. There is a list on the bulletin board. You can take your post WOD drink as usual.

Post your Points to the Comments each Day for the rest of the week. (Tuesday-Monday) 

As a benchmark we will use your scores from the hope WOD. Everyone should have participated. If you didn’t You will have to wait til this Saturday, Not this week during classes.
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  1. Amy Sch Reply

    Day 1 100% for me. 1 point 🙂

  2. Anonymous Reply

    Day 1=1pt.
    Erik M.
    Erik Jr.

  3. Anonymous Reply

    100% for me
    Manuel Gonzales

  4. Nettie Reply

    So is it 1 pt or 2 pts for 100%? Yesterday it was 2 but today it says 1. Whatever it is, I got the point(s) for today 🙂

  5. Annmarie Reply

    I was 100% today so whatever number we’re using 1 or 2 that’s the one I have lol.

  6. Kimberly Bostwick Reply

    Day 1 = 100%

  7. Mark Lee Reply

    Haha! Nice work everybody- I decided that it’s either 1 or 0. Threw out the 99%

  8. Jen Ben Reply

    1 point for me:)

  9. SarahSprague Reply

    1 for me as well.

  10. Marianna Reply

    Day 1: 1pt.

  11. KristinP Reply

    Most painful, spent the day at canobie lake park on the great hunt for even one piece of freakin’ lettuce, point I’ve ever fully earned! Day one = 1 point!!!

  12. Anonymous Reply

    Day 1=100%

  13. Anonymous Reply

    Kurt M
    1 point! I made it.

  14. mcgrail Reply

    1 point

  15. ErinM Reply

    1 point

  16. Anonymous Reply

    1 point~sabra

  17. Anonymous Reply

    Joe N. 1 point

  18. Michelle Reply

    1 point!

  19. Anonymous Reply

    Nicole S. said….

    Giddy-Up 1 point!

  20. Anonymous Reply

    1 point for Rebekah for Day 2. Is coffee w coconut milk ok? Caffeine withdrawal is rough but I have not given in!

  21. Mark Lee Reply

    Rebekah, yes as long as it is sugar free. Also Almond milk is ok. My personal favorite is full fat coconut milk from the can, sweeten with honey or maple syrup.

  22. Anonymous Reply

    YEESSS! that made my week

  23. mcgrail Reply

    I thought week 1 is no sugar??? What do you mean full fat coconut milk SWEETEN with Honey or Maple Syrup?

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