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Mashpee, MA 02649
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CrossFit Cape Cod Friday 1/30/15

January 29, 2015


Picture: The First WOD Of The Year. What Goals Are You Striving For In 2015?


3 Rounds, 1 Minute At Each Station

Toes To Bar

Box Jumps 24/20

Kettlebell Swings 1.5/1

Row (Cal.)

Double Unders

1 Minute Rest

Advanced Training

On The Minute For 8 Minutes

3 Unbroken Reps

2 Hang Power Snatch

1 Hang Split Snatch

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  1. Erin Meagher Reply

    Fun wod! Lower back was toast though

  2. Andrea Meagher Reply

    337 (singles):) thanks Mark!

  3. Sarah Lee Reply

    303 RX.

  4. Kevin Medeiros Reply

    264 RX
    My back was tight for the first couple of rounds.

    Worked up to 375# x 3 on back squat after.

  5. jonathan miles Reply

    403 RX.

  6. Heidi Lacava Reply

    A. 234…sad DU
    B. 65#

  7. Sarah Sh Reply

    224 rx
    60# on snatches

  8. Mark Reply

    344 reps that was pretty tough! So fun doing the “Knock the ab mat out of each others hands” warm up!

  9. Mase Reply

    311 rx 24″ box. 1.5 kb

  10. Josh Reply

    353 Rx. The warm up was pretty fun.

  11. Liz Reply

    232. Sit ups due to burned hand, otherwise RX. Saddest double unders ever, but at least I’m finally getting then in WOD’s.

  12. Allan Fleck jr Reply

    468 Rx

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