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CrossFit Cape Cod Saturday July 18th

July 17, 2015


CrossFit Cape Cod WOD

“Hotshots 19”

Six Rounds For Time Of

30 Air Squats

19 Power Cleans 135/95

7 Strict Pull Ups

Ron 400m

19 Fallen Heroes

Advanced Training

5 Rounds

20 GHD Sit Ups

60 Foot Handstand Walk

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  1. Mase Reply

    Hero wods are always a grind both physically and mentally. We have such a strong community that always shows up and puts everything they have into these wods!!! Awesome to see everyone take part and push beyond their limits for the fallen Heroes. Impressive work everyone!.
    41:38 rx

  2. Erin Meagher Reply

    42:38 rx – big PR which literally NEVER happens anymore! Thank you for running with me McGee:) nice work everyone! so hard.

  3. Erin Lewis Reply

    Stayed at a friend’s up in Norwood and went to crossfit with her husband
    Partner WOD
    150 wall balls
    Row 150 calories
    100 burpees over the bar
    100 toes 2 bar
    Sad to have missed this hero WOD though. Great challenging workout to honor these brave men.

    • Erin Lewis Reply

      55:56 @65# pull ups with bands and rings

  4. Jmiles Reply

    35:01 rx thanks for the push mase, and congrats on a Huge PR

  5. Dom Reply

    31:52 rx

  6. Josh Reply

    The pic above is a hard reminder of those that gave the ultimate sacrifice. That’s why I love this community. I will always be greatful and never mind paying tribute to those who gave all.

  7. Andy Mathieson Reply

    44:03 Rx
    Was an honor to do this WOD. Everyone did a great job today. And thank you for running that last 400 with me Mark!

  8. Mark Reply

    Great day at the Box. Thank you Josh for reminding me prior to this one what these WODs are all about. So proud of you Andy! Awesome work!

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