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CrossFit Cape Cod, Tuesday 4/8/14

April 08, 2014
Rafal used his CrossFit training to finish the Spartan!

CrossFit Cape Cod

Workout Of The Day

3 Rounds
2:00 At Each Station
Row (Cal.)
Rest 1:00
Push Press 115/85
Rest 1:00
Sit Ups (Advanced Do GHD)
Rest 1:00

Score 3 Totals From Each Station

“I was a criminal,” Doug said. “I was homeless, living in the bed of my truck. I’d break into people’s houses to support my habit. When (the cops) finally caught me, they indicted me on 15 felony counts.” Read the CrossFit Redemption story “Rebuilt”
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  1. JoJo Mikolazyk Reply

    Wow, amen to all that, great story!

  2. OldNatickRookie Reply

    But for the grace of god, go I.

  3. Erin Meagher Reply

    Great story!

  4. Michelle Hatch Reply

    Yet another reason why I love crossfit. A daily conscious decision to stay healthy and make ourselves better.

  5. Nettie Reply

    Inspiring story! Thanks for posting.

  6. Erin Gretzinger Reply

    Great post!
    A. Row: 92
    B. PP: 63 @ 55#
    C. GHD: 110

  7. Sean Mastro Reply

    Doug and Abby aren’t ashamed of their past. Rather, they draw on their life experience and use it to lift up their community.

    “Being completely transparent—that’s when God works,” Doug said. “It might be in the middle of a horrible (workout) or with your AA community, but when you’re completely transparent, that’s when God works.”

    I Love This. I guess I put up fronts, I don’t know, being self doesn’t mean being conscious of self, life has a beautiful lining in it that we all can live,

    fear of people, fun with people, good people! Great Article, Great People,

    i leave myself… vulnerable.

  8. Paul S Reply

    85, 73(@50#), 141
    Felt good staying very light on the PP today. Can’t take too many chances with softball starting tomorrow.

  9. Heidi Lacava Reply

    Row 85, PP 58-1rd@65# 2rds@55#, GHD 103

  10. Nettie Reply

    Row – 93, PP 43 (85 first rd, then 75), 115 GHD.
    I’m still feeling a little dizzy as I write this and I finished the workout an hour an a half ago. That’s just not normal.

  11. Terry obrien Reply

    Row 86
    PP 54 @ 85#
    GHD 113

  12. Kevin Medeiros Reply

    Row 104 PP 95 (115# 1 round, 95# 2 rounds) SU 121. I can relate to the dizziness that Nettie is speaking of after this WOD.

  13. Ann Reply

    Row 75 PP74. 55# GHD 78
    Nettie that GHD did me in. I felt sick the whole drive home. I’m finally feeling better.

  14. Liz Ouellette Reply

    Rowed 81 cal
    Push press 66 with 45#
    butterfly sit ups 165

    Great WOD 🙂

  15. Christopher Judkins Reply

    Had to go Beastmode for that one, really tough combination:

    Row-116 cal
    Push Press @115lbs-60 reps
    GHD- 100 reps

  16. Shannah Jaburek Reply

    Row-82cal
    Push press -78 @ 45#
    GHD- 80

  17. Mark Lee Reply

    Pinched nerve in my mid back.
    118 Cal
    77 P. press
    50 GHD’s then 151 Sit Ups

    Glad the link was inspirational to so many!

  18. Michelle Hatch Reply

    I don’t know where I put my little peice of orange scrap paper. So let’s just pick a score and stick with that. 🙂

    A for effort!!!!! Had to do deadlifts instead of push presses (shoulder)

  19. kerri Reply

    Row-67
    Pp-90 45#
    S/u-160

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