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CrossFit Cape Cod, Monday 3/9/14

March 09, 2014

CrossFit Cape Cod

Workout Of The Day

Open WOD 14.2
3:00 Each Round To Complete
2 Rounds Of Overhead Squats and Chest To Bar Pull Ups
Start At 10 Reps and Increase By 2 Each Time You Finish In Under The 3:00 Time Cap

The Open Weights Are 95/65
If You Don’t Make It Past 14 Rest 2:00 and Repeat 12 and 10 For Time. For people registered for the open you can only count the reps you complete in the open format. See the video above for a demonstration of the workout.

Congratulations to Heidi Lacava, The Winner Of The 21 Day Nutrition Challenge! Congratulations to all the participants who went 21 days and to all who learned how to adopt healthy nutrition habits! Also worthy of mention were Tim, Ann and Chris who were all right at the top of the leader board, it was a close race, we will do another challenge in April!
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  1. sarah lee Reply

    Congrats Heidi!!!! You worked hard and look great!

  2. tracibushy Reply

    Congrats Heidi!!

  3. mason Reply

    Nice job Heidi! Also to everyone who participated!!

  4. Sarah Sprague Reply

    Nice job Heidi! You’re so strong!

  5. Nettie Reply

    Congrats Heidi!!!!

  6. Jen Heinlein Reply

    Way to go Heidi! It’s not easy, that’s awesome!!

    10 official reps on 14.2 and, since I forgot to submit my score last week, 10 reps total, lol!

  7. Erin Meagher Reply

    Heidi! you rock – you look great!!
    Did the Wod again today and got three more reps – still didn’t make it to 40!
    Way to go Michelle H. for getting those 65# OHS!! Awesome!!

  8. Erin Meagher Reply

    Congrats Jen H. too!!!

  9. Nettie Reply

    11 reps on 14.2 – first time I ever did an unassisted chest to bar pull up so I was very happy with 1 🙂

  10. OldNatickRookie Reply

    14.2 12 reps First time I’ve ever done pullups in a WOD.

    Awesome job AL, Zach, Mason and Traci in there attempts.

    After workout, 50 DU 8 rep PR. I am very happy.

  11. Heidi Lacava Reply

    Thanks everyone, thanks Mark & Sarah for pushing me and always making sure I have correct form! Sarah thanks for all the help with the Zone diet, and helping me figure out the blocks!
    13:39 4 rds @ 10 reps ea movement 55#, purple band…thanks Amy for pushing me to use the purple band instead of the red!

  12. Nettie Reply

    Congrats Tom!!!

  13. sarah lee Reply

    Great work today everyone!

    34 reps.

  14. Allan Fleck Reply

    Nice work on those pull ups and DU’s tom!!!!! and thanks for judging me today. !!!!
    14.2. 131

  15. Allan Fleck Reply

    Nettie nice moves on the CTB!!! That’s awesome !!!!

  16. Mark Lee Reply

    Good work Grampy Fire Fighter, first CTB Pull Ups in a WOD!

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