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CrossFit Cape Cod, Monday

December 09, 2013
CrossFit Cape Cod 

Workout Of The Day

For Time

3 Rounds For Time

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

Rest Precisely 3:00 Between Rounds

Start The Week Off With A Laugh From “Fitness Lonnie”

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  1. Erin Meagher Reply

    26- something. Have a great day everyone!

  2. Christopher Tufts Reply

    32:30 a Little modification on reps for the last round, whooo what a workout!

  3. Paul S Reply

    24:53 green band, 12″ box PU

    Seems funny not answering the comment of the day.

  4. sarah lee Reply

    28:06. Wow. My arms want to fall off.

  5. jonathan miles Reply

    21:47. That killed me

  6. Christopher Judkins Reply

    Time to clean up the diet cause that was ugly, 21:40. I wish I was more like Fitness Lonnie…

  7. Raider Rose Reply

    28:47 great 4:30 class as usual, and Thanks for the encouragement as usual!!!!!

  8. Sarah Sprague Reply

    26:48 rx…was seeing stars on the last round…great to work out with Amy S!

  9. Terry obrien Reply

    21:40 Pull ups to Push ups…wow that was tough

  10. mason Reply

    26:10 subbed burpees for pushups. Legs were still smoked from yesterday’s wod.

  11. Mark Lee Reply

    Unfortunately my stomach staged a revolt the further I went with this one so after 2 rounds I decided to back off:(

  12. Zach Reply

    22:00 Rx- real tough

  13. Allan Fleck Reply

    21:05 rx oh my sit-ups..

  14. Kelly Cook Reply

    27:29 with a red/purple band combo. By the last round, I basically had to attempt to throw my body into the air for the push ups because my arms were done working.

  15. Erin Meagher Reply


  16. Erin Gretzinger Reply

    22:02 blue/purple
    Great big 5:30 class:-) great job everyone!

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