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CrossFit Cape Cod Thursday 10/9/14

October 09, 2014

CrossFit Cape Cod

Workout Of The Day

Team WOD

For Time
50 Burpees
60 Back Extensions
70 Double Unders
80 Calories On The Rower
90 Lunges
100 Sit Ups
400m Plate Carry 45/25

1 Person Working At A Time Except On The Plate Carries Both People Go Out, And Both Have A Plate.

Great Press Instruction 

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  1. Erin McGee Reply

    This looks like a good one! Sad I have to miss it. Back on Friday!

  2. Allan Fleck Reply

    My alarm didn’t go off!!!- Meghan 🙁

  3. mason Reply


  4. mason Reply

    You just watch crossfit videos at work anyways. lol

  5. Liz Ouellette Reply

    Team Swolemates: 21:13 RX! I even did 26 double unders haha. Poor Shannah picked up the slack on them for me 🙂

  6. Kevin Medeiros Reply

    18:47 with my partner Bobby. What a fun WOD although running/walking with a 45# plate is one of more awkward things I’ve done.

  7. Allan Fleck Reply

    17:18 Team Fleck.. That was a blast!!
    And for the record I do work and sneak in a quick progression video every now and then!!

  8. Melissa Card Reply

    Team Jennifer / Melissa – 28:02. Thanks for hanging with me!

  9. jlockwood Reply

    Team Lockwood came in at 23:32. Thanks Mason for not hiding in the bushes to scare me. 🙂

    • mason Reply

      Hahaaaa Jen, that would have been hilarious but then I would have found myself riding in an ambulance after you kicking and tossing me into the woods. Lol

  10. OldNatickRookie Reply

    Teamed up with Jean The Machine

  11. Mark Lee Reply

    Great day ay the box-tons of energy from the teams! Jon, props for doing the whole thing solo!

  12. Christopher Judkins Reply

    Lipson clearly knows his stuff, cause he had the good sense to marry the fittest woman on earth. Just wish he would have brought his other half to my cert!

  13. Bushy Reply

    15:55Rx Bushys. Fun WOD. Good late night crew!

  14. Ann Reply

    Teamed with Joanne, whom I had the pleasure of meeting today! We did RX and had fun doing it. I think I can speak for both of us. did. 21:30?

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