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CrossFit Cape Cod, Sunday 4/13/14

April 13, 2014
Excited For The Kids and Teens To Have A Great Competition Today At Noon At CrossFit Cynergy!

CrossFit Cape Cod 

Workout Of The Day

Every Minute on the Minute for 18 mins
5 – Backsquats (Body Weight)
1 – Rope Climb

For The Spring We Are Adding 3 Optional Endurance Choices Per Week. We Suggest That You Space These Out Through The Week, And Allow These To Be Seperate Sessions By At Least A Few Hours If Possible From Your WOD’s. Choose Any One Of The Disciplines Listed, (Run, Bike, Row & Beginning In May Swim.)
This Weeks Endurance WOD’s Are As Follows:
Session 1:

Bike : Repeat 1.5M, recover :90s until form/pace deteriorates
Run : Repeat 800m, recover :90s until form/pace deteriorates

  Row : Repeat 800m, recover :90s until  form/pace deteriorates

Session 2:

Bike : Repeat 800m, recover :60s until form/pace deteriorates
Run : Repeat 400m, recover :60s until form/pace deteriorates

Row : Repeat 500m, recover :60s until form/pace deteriorates

Session 3:

Bike : 10M @ 85% Race Pace
Run : 5k @ 85% Race Pace

 Row : 5k @ 85% Race Pace


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  1. tracibushy Reply

    Good Luck Teens!!!! You guys are going to do great! Get after it!!

  2. KristinP Reply

    Good luck to all the teens today!!

  3. Erin Meagher Reply

    Good luck teens! And some of the kids class will be competing too!!!

  4. Nettie Reply

    Go get em kids and teens! Hope you get bitten by the competition bug and continue to represent C3. Have a blast!!!!

  5. Sarah Sprague Reply

    Have a great time kiddos! Wish I could be there to cheer you on!

  6. sarah lee Reply

    We have 9 kids competing between the ages of 9-18. We will keep you updated throughout the day. If you are on Instagram follow Crossfit Cape Cod for updates.

  7. Erin Gretzinger Reply

    Go kids and teens!!! You will do great!

  8. tracibushy Reply

    I didn’t know the kids were going too!! Awesome!

  9. Mark Lee Reply

    165lbs last few rounds were pretty rough. Goal next time will be 185.

  10. Michelle Hatch Reply

    Cargo net climbs

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