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CrossFit Cape Cod, Thursday 3/5/14

March 06, 2014


CrossFit Cape Cod

Workout of The Day

3 Rounds For Time
Row 500m
21 Kettlebell Swings 1.5
12 Chest to Bar Pull Ups




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  1. jonathan miles Reply

    Stalker cam shot

  2. Christopher Tufts Reply

    18:20 (I am calling it 18:00 as I had to argue with the rower at the beginning of round 2…) It decided it needed me to set the time before I could start rowing… good WOD, my arms will be sore tomorrow 🙂

  3. Paul S Reply

    I was planning that today would be my last day at C3 before my vacation. However, with a sudden onset of flu symptoms and a very sore ankle on top of the shoulder problem, I decided to call it a day early. Too bad, it looked like a good WOD for me. Hopefully, 2 weeks in warm Caribbean water will do the trick. See you then.

  4. Andy Mathieson Reply

    This comment has been removed by the author.

  5. Andy Mathieson Reply

    14:10 Rx
    First Rx WOD since hurting my knee!

    Last time I did this I got 15:54 with a 1 pood KB. I’m getting there slowly but surely!

  6. Tim Reply

    Hopping to get back into it tomorrow. Fight gone bad kept going into fighting a cold.

  7. sarah lee Reply

    15 something. I did jumping chest 2 bar pull-ups due to tearing hands. I struggled mopping my house after this wod my forearms and grip were so shot.

  8. Nettie Reply

    13:52 with blue band. A 2:09 PR from last time!
    Paul, I think 2 weeks in warm Caribbean water will cure just about anything – have fun!

  9. HaleyDawn Reply

    15:02 today! feeling really strong!

  10. Heidi Lacava Reply

    16:06..red band

  11. Allan Fleck Reply

    11:31 rx

  12. jlockwood Reply

    I am so disappointed I can’t do this wod. Major head cold. I need spring!!!

  13. Shannah Jaburek Reply

    17:09…stubbornly stuck with just the blue band, slowed me down but making me stronger!

  14. Sean Mastro Reply

    id say… long time!!, 20mins? 1.5, broken reps, RGB bands 2 finish, erg 1.5-2 min pace, marked for the record, i will improve everyday.

  15. Sean Mastro Reply

    Inner C3 Competition

  16. Chris Massi Reply

    13:59 with red & purple band. Started with 1.5 but sprained thumb couldn’t take that so down to a 1 pood

  17. Kelly Cook Reply

    14:26, red and purple band. 35 seconds faster than last time.

  18. Erin Gretzinger Reply

    14:23 1 pood r/b band
    2 minutes faster than last time, yay!

  19. JoJo Mikolazyk Reply

    15:51 g&b , yellow pood & 18# alternating

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