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CrossFit Cape Cod 12/21/13

December 21, 2013
CrossFit Cape Cod

Workout Of The Day

The Chipper AKA The Dirty Dozen

For time:

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2/1.5
30 Sit-ups
20 Kettlebell Hang squat cleans, 1/.5
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

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  1. Ann Reply

    So I’m thinking the 50 box jumps is a typo. Anyone else agree?

  2. Zach Reply

    24:30 -ish. Struggled mightily w/ rope climbs & ended up doing the scaled part of that.

    Nat might have set a world record w/ a sub 15:00 time

  3. sarah lee Reply

    22:53. Fun/ huge 9:00 class!

  4. jwash Reply

    I think my time was around 23:13. I loved this WOD. I always thought pull ups or K2Es were going to be my Crossfit struggle and that I would feel so accomplished when I could do them -oh no. I found my Crossfit nemisis today – and it’s name is the rope. I could barely do the scaled version of the climb. If I can ever get to the top of the rope and touch the beam, I am officially declaring myself super woman of the universe. It was really impressive watching everyone touch the beams. There are a lot of super women at our box. Great 9 am class. Oh – and thanks Jackie! : )

    • sarah lee Reply

      You will do it soon Jen!

  5. Erin Meagher Reply

    You will do
    It Jen!!! It was one of my greatest moments ever !!! Take time and just mess around with it when your not doing it in a wod! I don’t know what happened today or what my time was but I survived after TWO holiday parties this week!!

  6. Paul S Reply

    24:15 w/scaled rope, PU & RD.

    I think the 9:00 class was the largest I have ever been in at C3.

  7. Ann Reply

    25:26. I survived too, although this WOD was a tough one for me. I’d say wall balls were my nemesis. I love climbing the rope again. Jen it’s really more technique than strength. You’ll get it. We can help you.

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