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CrossFit Cape Cod Friday June 19th

June 18, 2015


CrossFit Cape Cod WOD

3 rounds for time of:
Knees to elbows, 21 reps
Kettlebell swing, 21 reps 1.5/1
Push-ups, 21 reps
Rope climb, 3 trips
Box jump, 21 reps 24/20
Back extension, 21 reps
Walking lunge, 150 ft

Advanced Training

High Hang Clean, Mid-Clean , Clean From The Ground and Jerk

Go Every 2 Minutes 10 Rounds

Massage Monday Will Be Back This Monday Between 4-6pm!

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  1. Sarah Lee Reply

    37:24 RX.

  2. Erin Meagher Reply

    37:45 rx I doubt anyone will beat us today Sarah 🙂
    Got through half of AT. I do NOT recommend pounding a Kill Cliff at 6am and then trying to keep working out! Vomit.

    • Sarah Lee Reply

      No way. We were flying! No long breaks at all for us.

  3. Mark Lee Reply

    26:46 that’s a great WOD! Been a while since we did that one!

  4. Dawn Reply

    I thought that I saw the light at one point! Took me a month of Sunday’s, but I finished

  5. Jmiles Reply

    24:00 RX. Almost tossed my cookies

  6. Terry Reply

    31:15 Rx Another great WOD

  7. Kelly Cook Reply

    39:40, scaled knees to elbows, definitely almost tossed cookies also. The workout has been over for an hour, and I still haven’t recovered. Thanks everyone for cheering me on at the end. Thanks for the extra push Jon! I needed that!

  8. Liz Reply

    37:26 I think. no clue.
    scaled KTE
    scaled push ups
    first round 2 ropes, second & third rounds 1&1/2 ropes- they scare me when I get that tired!

    AT done- 65# I must have been crazy to do that too. props to all the 4:30 ladies tackling the AT, we rock!

  9. Heidi Reply

    30:22 RX
    Fun AT with the girls thanks for making me stay and get it done!!

  10. Andy Mathieson Reply

    Did yesterday’s wod due to a sprained wrist
    A. 375# x2
    B. 1:44, 1:39, 1:37, 1:35

  11. Allan Fleck Reply


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