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CrossFit Cape Cod, Thursday 4/3/14 MOBILITY/ACTIVE RECOVERY FRIDAY AT 6:30pm

April 03, 2014
Michelle Rockin’ The Naugahyde

CrossFit Cape Cod 

Workout Of The Day

AMRAP 3:00
Row 15 Calories
15 Push Presses 95/65
15 Chest To Bar Pull Ups
15 Box Jumps 24/20
15 Back Extensions
15 Kettlebell Swings 1.5/1
3 Rope Climbs

Rest 2:00

AMRAP 6:00

Rest 2:00

AMRAP 9:00

Score all 3 Rounds Separately By Total Number Of Reps Completed


Mobility/Active Recovery With Amy S. This Friday At 6:30pm!!! Make It Work!!!

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  1. Michelle Hatch Reply

    I’m coming out with an entire line of crossfit gear. I’ll call it “Naugahyde Slip n Slide”….Genius!

  2. Christopher Tufts Reply

    I have been trying to get to the gym all week… Henry has been under the weather and when I wake him up for 5 he is so cranky that I can’t bring him :/

    I am gonna try to get some cardio in today and then hopefully make it in tomorrow and saturday.

    • sarah lee Reply

      Sorry Chris! We miss you guys!

  3. Liz Ouellette Reply

    37, 60, 91 reps
    Used blue & purple bands for the 1st 2 rounds, blue & red for the 3rd.
    45# bar for push presses, 18 lb KB.

  4. Erin Meagher Reply

    Big 6am class!
    40, 76, 93

  5. Erin Gretzinger Reply

    34, 55, 91 rx except for pull ups, used b/r bands. Also, my presses were feeling a little jerky. Awesome job to all of my fellow 6am-ers!! Looking forward to active recovery tomorrow night!

  6. sarah lee Reply

    36, 90, 105 RX. I love this wod! Looking forward to a much needed rest day tomorrow!

    • Erin Meagher Reply

      Wow! Great job Sarah!!

    • mason Reply

      Sarah you rocked that wod!! Awesome work everyone tonight. Big 5:30 class with everyone hustling for those reps!

  7. kerri Reply

    30, 60, 71 good first day back in a few months. Did 10 reps of everything. 35# for push presses 18# kb blue and green.

  8. Paul S Reply

    48,83,93 scaled for weight
    Figured with another bout of the flu and improved but still tender shoulder, it was better to get some reps in lighter.

  9. Sarah Sprague Reply

    25,42,90 rx… Enjoy the sunshine everyone!!

  10. Heidi Lacava Reply

    32,60,91…65#, purple band

  11. Shannah Jaburek Reply

    42, 69, 92 w/ 55# bar, 26#KB and blue band…didn’t write weights down last time def went up w/ the bar and ditched what ever other color band I used in addition to the blue

    • sarah lee Reply

      Nice! You keep getting stronger.

  12. Terry obrien Reply

    37, 60, 91 RX

  13. Kelly Cook Reply

    52, 90, 91.75 🙂
    I used red and purple bands, and Rx for the rest. I got 10 more reps than last time in the first round and got 3/4 of a rope climb more than last time. I almost got a full 2 climbs. I was about a foot away from the orange line on my second climb before I lost my footing.

  14. Mark Lee Reply

    60,93,128

    Michelle put me down for 5 pairs of the Naugahyde Slip N Slide Short Shorts.

  15. Kevin Medeiros Reply

    60 81 89
    Rx on push press
    Green/red band

  16. Michelle Hatch Reply

    35, something, 91 (one net climb)
    Did deadlifts instead if push press for a shoulder issue. Red/purp bands for CTB
    enjoyed this WOD AND our 6am class! Such energy so early!

    Mark your order should arrive just in time for the hot weather.

  17. jlockwood Reply

    37, 60, 95, 7 used gr/bl band and 40# for the push press. Looking forward to tomorrow night’s class with Amy.

  18. KristinP Reply

    32, 60, 90 1/2 RX. Was more fun than my fear of rope climbs expected:)

  19. Andy Mathieson Reply

    59, 91, 101
    Great WODing with you Mark!

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