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CrossFit Cape Cod Tuesday September 29th

September 28, 2015

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I am already looking forward to next years Masters Comp!

CrossFit Cape Cod WOD

4 Rounds

Conditioning

Row 500m

Run 400m

Rest 3:00 Between Rounds

Score Times For Each Round

Optional

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

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  1. Emily Arnick Reply

    greatest.picture.ever.

  2. jmiles Reply

    3:18, 3:22, 3:26, 3:27

  3. Lori Neviackas Reply

    4:09, 4:16, 4:20, 4:10
    Optional training done with 2 mats and 75#. Not exactly sure how many HSPU I actually completed but I managed to get a few Kipping, and many ugly attempts, need to keep working on those!

  4. Allan Fleck Reply

    3:13,3:14,3:23,3:25 Real tough combo!
    15.4 WOD, 81
    Nice work Josh and Andy with Pr’s on that WOD from March!!

  5. Erin Meagher Reply

    I think I ranged from 4:04- 4:12??
    Did some optional to 2 mats – 115

  6. Mark Reply

    3:17, 3:24, 3:22, 3:30
    Nice work today folks!

  7. Christina Sotiros Reply

    4:17, 4:22, 4:23, 4:24

  8. Andy Mathieson Reply

    3:22, 3:29, 3:39, 3:41
    Thanks Allan!

  9. Terry Reply

    4:06 first rnd then down hill from there 4:20. 4:22 4:15

  10. Sam Miles Reply

    3:47/3:47/3:55/3:53 Rx

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