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CrossFit Cape Cod Friday August 14th

August 13, 2015

cldalanmuCrossFit Cape Cod WOD



10 Rounds For Time

3 Handstand Push Ups

6 Deadlifts 225/155

12 Pull Ups

24 Double Unders




(Push Or Split)

August 29th We Are Have A WOD, Games And Barbeque Fundraiser To Help Raise Funds For Dave and Karen Souza and Tracy Merkman!

September 26th Is The Masters Comp!

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  1. Mase Reply

    Great photo!!

  2. Terry Reply

    Looking Good Allen….nice form

  3. Kelly Cook Reply

    Nice pic Al!
    35:27, 155#, DU, scaled HSPU and pull ups.

  4. Amanda D. Reply

    Cool shorts!

  5. Justin Neviackas Reply

    Dunno if it was the 5:30 am time or the fact this workout was freaking hard, but this one kicked my ass. Couldn’t do the additional training cause my legs and arms were junk. 22:11 RX

  6. Erin Meagher Reply

    23:39- 2 mats hspus and scaled to 6 pull-ups per round- stupid hands.
    130 jerk – was rushing

  7. Kevin Medeiros Reply

    25:37: 2 mats/225#/R&P band/2xsu’s – tough but fun one.
    AT: 195# C&J – too lazy to move the bar to the rack so I did it from the ground.

    Good luck to everyone running this weekend.

  8. pauls Reply

    23:55 @ 135#, jumping pu, box hspu

  9. Terry Reply

    28:24 RX (1 ab mat)
    killer on the hands

  10. Kristin P Reply

    30:57 1mat and 1-10lb plate hspu, alternated 6 PU and 12 jumping PU

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