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CrossFit Cape Cod 1/30/14

January 30, 2014

CrossFit Cape Cod

Workout Of The Day

AMRAP 18 Minutes

30 Double Unders
10 Chest To Bar Pull Ups
10 Kettlebell Swings 1.5/1 
10 Box Jumps 24/20
Row 250

Retest WODs are Friday (Oly Total) and Saturday (Angie)

Friday Night At 6:30 Join Robb for Rock Climbing!

Saturday At 2:00 PARTY! Everyone is invited for food, drink and fun following the 12:30 WOD. If you’d like to introduce a friend to CrossFit Cape Cod, bring them at 12:30 to do a scaled version of Angie:)


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  1. Robb Sykes Reply

    We’ll start goofing on the wall around 5:30. Bring a friend and climbing shoes!

  2. tracibushy Reply

    Hey all! The Falmouth Track Club is sponsoring a trail race here in Falmouth, at the Crane wildlife preserve on April 6! It’s the first year they are doing it, and there are a bunch of running options – 5k, 10k, half/full marathon and 50k! I think it would be really fun if we got a group together and did it! You can check out the website for more info

    capecodtrailrace.com

    Check it out!

  3. Kaitlyn Mutrie Reply

    3 rounds
    Pull-ups: G/P bands
    60 single unders
    (I’ve got to figure out these DU’s 😩)

  4. Sarah Sprague Reply

    3 rounds plus doubles and 2 pull ups…after a couple of days with a stomach bug felt a bit weakish today…had a bit of rice today cause my mommy said it was good for the tummy otherwise 100%.

  5. Allan Fleck Reply

    I’m in for the the run if we get a team together probably in for 1/2m. or shorter. looks like a fun loop!

  6. jonathan miles Reply

    Rx, plus 30 inch box (mason influence) 4 rounds plus 30,10,10,1

  7. Matt Reply

    I’m on board for the trail race, any distance under full marathon.

  8. Nettie Reply

    I love trail runs! Would be great to get a C3 group to do it. I’m in1

  9. JoJo Mikolazyk Reply

    I have done 5 and 10ks, sounds fun!!!

  10. JoJo Mikolazyk Reply

    Oh I guess I’m doing the Boston Marathon 5k on April 19th

  11. Mark Lee Reply

    The flyer on the site says that the shortest distance is 10k. Lets get a group to run it!

    95% The chicken tenders I ate at lunch had rice flour.

  12. mason Reply

    Rx 30″ box just missed 4 rnds by 100 meters ughh. Nice work Jon and huge shout out to Jamin, getting 5 rnds with the 30″ box. Nice work everyone. Good wod!

  13. Ann Reply

    3 rnds + 30+10+10+9. Double unders still a struggle but I didn’t give in to singles.
    Today was a special day for me because my daughter had a baby girl today. Sienna Rain Smith. This grandma went to xfit to celebrate!

  14. Kelly Cook Reply

    I will do the trail run.

    3 rounds plus 22 doubles today with a red and purple band. Otherwise Rx. I was so excited to get 25 doubles in a row in the first round. That is the most I have ever strung together. I kind of struggled with them after that though!

  15. sarah lee Reply

    Ann congratulations! You are one fit grandma!

  16. Ann Reply

    Oh and I’d like to join the trail run xfit group. Great idea.
    Thanks Sarah.

  17. Zach Reply

    Just signed up for the 50km

  18. Bushy Reply

    1/2 or full marathon for trail run .

    80% today

  19. Bushy Reply

    1/2 or full marathon for trail run .

    80% today

  20. Shannah Jaburek Reply

    3 rounds plus 10 DUs and a bunch of singles
    95% for nutrition-100% for food but had a glass of red wine at a going away party
    I’m in for the trail run…I’m actually already signed up for the 10k

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