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CrossFit Cape Cod Monday 11/03/14

November 03, 2014
CrossFit Cape Cod 
Workout Of The Day
Fight Gone Bad
1 Minute at each station
Wall Ball 20/14 
Sumo Deadlift High Pulls 75/55
Box Jump 20″
Push Press 75/55
Row (Cal.)
Rest 1 Minute
Complete 3 Rounds and score the total number of reps.
Here is a link to October 14th when we last did FGB.
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  1. Chris Massi Reply

    Correction last time we did FGB was 3/4/2014 it was a bench mark test for nutrition challenge

  2. Erin McGee Reply

    Great video!
    10#wb, 45#sdlhp and pp, 20″box step ups

  3. Paul S Reply

    253: 45#,10#,18″ box
    Great to be back full time. Have had some bad joint problems which kept me away, so am starting off very easy and light for the first little bit. Hope to be up to full speed in a month or so.

  4. Terry obrien Reply

    234 RX that is always a tough one

  5. Heidi Lacava Reply

    236 RX

  6. Andy Mathieson Reply

    321 Rx
    Wrote 15 rep PR on the board but was actually a 17 rep PR.

  7. Kevin Medeiros Reply

    This comment has been removed by the author.

  8. Kevin Medeiros Reply

    227 RX
    Still fighting some head and chest congestion.

  9. Allan Fleck Reply


  10. Kelly Cook Reply

    211 Rx, I don’t want to say how far off of my PR this was, but it was pretty far. Oh well. I will just use this as motivation to work harder!!

  11. Chris Massi Reply

    311 Rx 70 rep PR

  12. Ann Reply

    219 with 45#. Good to be back..

  13. Jen Heinlein Reply

    I haven’t quite hit the 200 mark with this one, but 10 rep PR for today. This one kills me!

  14. Shannah Jaburek Reply

    205…used a 10# WB…8 rep PR and an increase of 4# on the WB from last time I did it!

  15. Christina Sotiros Reply

    195, my first FGB, and I feel like I got knocked out. That feeling when you realize you didn’t add right and only put 50# on your bar. Oops.
    Otherwise RX on WB and Box.

  16. Mark Lee Reply

    Nice work today everyone! This is a favorite WOD of many:) Chris 70 rep PR!? Tha’s amazing!!!

    371rx Pr is 375 so it’s cool.

  17. HaleyDawn Reply

    so mad i missed this!!!! this is my fave WOD!!

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