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CrossFit Cape Cod, Monday 4/7/14

April 07, 2014
CrossFit Cape Cod 

Workout Of The Day

AMRAP 20 Minutes

5 Chest To Bar Pull Ups
10 Wall Ball Shots 20/14
15 Kettle Bell Swings 1/1.5

WOD Demo
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  1. Erin Gretzinger Reply

    9 +4 pull ups
    R/B bands
    14# wb @ 9 ft
    Rx kb
    Great workout!

  2. Erin Meagher Reply

    7+ 4 rx- didn’t feel great this morning. Have a great week everyone!

  3. Nettie Reply

    8 rds with blue band. Great way to start the day!

  4. Christopher Tufts Reply

    6 + 9 My back locked up on me bit and I couldn’t make it through many KB swings, chiropractor appt wednesday though, so hopefully things will be a little better.

    really good workout either way!

  5. Kevin Medeiros Reply

    8 rds.+ 5 + 10

  6. Heidi Lacava Reply

    8rds+2, purple band

  7. Terry obrien Reply

    8 rnds + 15 RX

  8. Paul S Reply

    8+5+6 scaled
    Still sort of moving in slow motion with this cold/flu whatever, but starting to get better. I expected to be a lot farther along this close to the summer season, but it’s been a tough winter.

    • sarah lee Reply

      It’s been a really tough winter Paul! I’m glad to see you are training safe. You will make a comeback!

  9. Sarah Sprague Reply

    7 rounds plus 2, used 12# wall ball

  10. sarah lee Reply

    9 plus 1 RX. I think I get that exact score everytime.

  11. kerri Reply

    8+5+1 green band, 10# wall ball, 18# kb

  12. Mark Lee Reply

    11+2rx fun group of hard working CrossFitters at 5:30!

  13. Sean Mastro Reply

    Mason W.U.

    6 G,B,14

  14. Allan Fleck Reply

    11 + 17 Rx that gets you winded and sweaty!!! Good times and what a great pull-up demo!!

  15. mason Reply

    8 +5 10′ rx
    Nice work tonight everyone! That was a long twenty minutes but everyone hung in there strong to the end.

  16. Ann Reply

    9+5 blue band and Ann massi and I shared a 12 and 14 lb ball alternating rounds. It was a happy round when it was 12

  17. Jen Heinlein Reply

    7 Rounds + 5, 7 with red and blue bands on chest to bar. Slow start to the week but it felt good!

  18. Mark Lee Reply

    I have yet to do a Mason WU rx’d

    • mason Reply

      What??? Gotta keep my eyes on you lol

  19. JoJo Mikolazyk Reply

    Def a gasser! 8 + 5+10+6 not RX lol

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