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CrossFit Cape Cod 2/4/14

February 04, 2014



CrossFit Cape Cod

Workout Of The Day

Partner Row
5 Rounds
Row 1000m

Each Partner Rows 5 Rounds Of 1000m. One Works, The Other Rests. There are 3 main focuses during this WOD: 1. Correct posture and timing, and 2. Keeping a pace of less than 30 strokes per minute, and finally, 3. Consistency, each 1000m piece should be within 5-10sec. of each other.  
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  1. Mark Lee Reply

    Fun group at 6am! Congratulations to Amy Squeglia for getting a ‘Rowling’ score of 86! Can anyone beat that in warm up? The challenge has been laid down!

  2. sarah lee Reply

    4:17, 4:17, 4:18, 4:16, 4:14.

  3. Erin Meagher Reply

    That was brutal!
    I can’t remember but i think my fastest was 4:18, slowest, 4:30?

  4. Michelle Hatch Reply

    I couldn’t see my numbers through the haze of my disorientation.

  5. OldNatickRookie Reply

    Holy Crap
    3:48 PR
    3:56
    4:09
    4:05
    4:02

    Thanks other Zach

    After WOD 46 DU’s New PR

    • KristinP Reply

      Great job Tom!!! You were moving!!

  6. Mark Lee Reply

    Nice Tom!

    top score 3:29 low score 3:39

    Happy to see so many put trust in the program and show up on a single modality day! Hopefully the weather holds off and we can lift some weights tomorrow!

    • Tim Reply

      Great endurance wod! Had a blast.

  7. Kelly Cook Reply

    3:51, 3:53, 3:56, 4:00, 4:01. That was a tough one. My legs are jelly!

    • KristinP Reply

      Holy crap!!! You’re amazing Ms. Cook!!!

    • Michelle Hatch Reply

      Holy amazeballs Kelly!!!

    • Erin Gretzinger Reply

      Kelly, one word, amazing! I k we you’d kill this one!

  8. Tim Reply

    3:50 3:46 3:39 3:41 3:46

  9. Nettie Reply

    Fastest 4:06, slowest 4:16
    Strong rowing Kelly!!!

  10. Allan Fleck Reply

    3:30 to 3:35 great WOD
    Got to work on the ten to twelve meters a pull.
    Kelly great job!!!

  11. Allan Fleck Reply

    This comment has been removed by the author.

  12. Kelly Cook Reply

    Thanks Nettie and Allan! Great to partner with you Allan! You motivated me to keep my pace up.

  13. KristinP Reply

    Great job guys!! That was really hard. Thanks to everyone who cheered me through that last row!

    4:06, 4:16, 4:17, 4:20, 4:16

  14. sarah lee Reply

    Wow great work everyone! My legs are still a little shaky.

  15. Erin Gretzinger Reply

    4:14, 4:22
    Fun 3:30 class, thanks Traci!

  16. Chris Massi Reply

    3:48, 3:53, 3:53, 3:52, 3:51 not sure how I played volleyball right after, but somehow my legs held up

  17. Nettie Reply

    Wow – crazy fast and consistent times Mase!

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