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CrossFit Cape Cod Monday 5/19/14

May 19, 2014
CrossFit Cape Cod
Workout Of The Day
4 Rounds For Time
Run 800
15 Pull Ups
 25 Plate Good Mornings 45/25

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  1. Erin Meagher Reply

    28- something
    Amy it was AWESOME to have you coach today!! You did great!!
    I switched to some ring rows because I tore:(

  2. Sarah Sprague Reply

    30:53 rx…was nice to do a non cleaning/painting wod for a change. Great warm up for pull ups Amy!

  3. Michelle Hatch Reply

    30something ish
    Rowed 1000 x4
    Used r/b bands w purple last set

    Amy was such a good coach!!! I especially liked beginning the warm up with her “Amy Cheer!” Lol great energy at 6 am! And she always had her eye on us, intervening with strategies and mobility tips.

  4. Terry obrien Reply

    27:07 RX so nice being outside

  5. Kevin Medeiros Reply

    28:38 r/g bands RX on plate
    Ran the first two, row 1000 on the third, and ran the fourth.

  6. Heidi Lacava Reply

    30:07.. Purple bands

  7. Erin Gretzinger Reply

    26:07 b/p bands x 2 rds then b/r for last 2 rounds

  8. Amy Squeglia Reply

    Super duper fun coaching the big 6:00am class! Thank you so much for the encouraging words. My time was 29:05 I think & replaced the run with the row. Mark gave me some great feedback on my row…traps and scaps baby!

  9. Liz Ouellette Reply

    28:49- blue & purple for the first round, blue & red for the last 3. Tough wod, and I definitely went out too fast on my first 800.. oops!

  10. sarah lee Reply

    25:51 RX. Great job tonight everyone!

  11. Christopher Judkins Reply

    Showed up to the box feeling pretty terrible today, but after a couple of ibuprofen, a grueling wod, and teaching a great 530 class I’m back up on top. thanks for saving my monday c3!

    24:55 subbed 135# deadlift for the good mornings

  12. Mark Lee Reply


    If anyone did this WOD and has any ambitions of doing a 5k, I assure you you are ready! Especially if you have never done a race before and would like the experience.

  13. Kelly Cook Reply

    29:11 with red and purple bands.

  14. Zach Reply

    26:52 Rx

    Zero ambition for a 5k

  15. Erin Gretzinger Reply

    I think we should do a C3 5k. A themed one. Backwards.

    • sarah lee Reply

      That can be tomorrow’s warmup!

  16. tracibushy Reply



    Here are links to a couple of races coming up in Falmouth.. I am running in both, and they are fundraisers, one for my kids school, and the other a nonprofit organization that I am a part of!! So sign up and come run with me!!!

    24:48, I think… Fun one!!

  17. Andy Mathieson Reply

    Hahaha. Oops! I wrote down 16:04 on the board. That would have been something else, huh? On a more serious note, I got 26:04 Rx. I enjoyed this WOD and was thinking I wouldn’t. Great job everyone!

  18. Shannah Jaburek Reply

    28:24 with blue bands, RX on the plate

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