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CrossFit Cape Cod 7/17/14

July 17, 2014


CrossFit Cape Cod

Workout Of The Day

We are going to to a tribute WOD for CrossFit Dewitt member Mike Kriesel. Please read about Mike and CFD’s Memorial for him here. And please, if you have a hat wear it. Please take a moment at the end of class to pose for a picture as a group with the hats on so we can send them to CFD. Thank you in advance, Mark.

The WOD we will be doing is The Following:

For Time
22 Box Jump Overs 24/20
22 Overhead Walking Lunges 45/25
22 Back Extensions 45/25
22 Burpees To The Plate
22 Plate Ground To Overhead 45/25
22 Wall Ball 20/14 10′
22 Cal. Row
22 Kettlebell Swings 2/1.5
22 Double Unders
22 GHD Sit Ups



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  1. Mark Lee Reply

    Thank you all for showing support to this WOD today. Proud to have such a great group at CrossFit Cape Cod!

  2. Zach Reply

    Is a part of this WOD not posting your time? I’m really confused.

  3. Kevin Medeiros Reply

    I was thinking the same thing and didn’t want to be the first one. Fun WOD with great intentions behind it. Great job Mark putting it together.

  4. Mark Lee Reply

    Please post times, everyday that you workout at C3. Not sure why this one kept everyone silent?

  5. Christopher Judkins Reply

    16:26… I think everyone is probably still in shock from the previous two days.

  6. Kevin Medeiros Reply

    16:34 RX except I did single unders and started with a 25# plate and eventually no plate on back ext. My back was cooked at that point.

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