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Crossfit Cape Cod, Wednesday 4/23/14

April 23, 2014

CrossFit Cape Cod

Workout Of The Day

For Time
Run 800m
50 Sit Ups
50 Russian Kettlebell Swings* 1.5/1
50 Sit Ups
50 Russian Kettlebell Swings 1.5/1
Row 1000m

*The Russian Kettlebell Bell Swing Reaches Its Peak At Eye Level, Rather Than Overhead. Focus On Using The Hips And Glutes. 

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  1. Erin Gretzinger Reply

    15:22 rx

    • Erin Meagher Reply

      Great job Erin G! You are awesome at wods like this!!!

    • Erin Gretzinger Reply

      Thanks Erin! You’re so sweet! Missed you this week at 6am, but hope you are having a restful vacation week!

  2. Paul S Reply

    17:15 blue KB
    Rain stopped just in time to run in the sun at 9:30. Great class.

  3. Erin Meagher Reply

    16 – something- rx

  4. Kelly Cook Reply

    18:24 Rx except rowed first and ran last because of the rain.

  5. Mark Lee Reply

    Rowed first with Kelly, Molly, and Shelley, 14:15
    Fun one:)

  6. Andy Mathieson Reply

    13:50 Rx
    Great 9:30 class! 🙂

  7. Sarah Sprague Reply

    17:49 rx… love the 6 am crew:)

  8. Michelle Hatch Reply

    16:39 RX

    I hate running!!!!


  9. Terry obrien Reply

    16:06 RX

  10. Amy Squeglia Reply

    18- something, I felt like poop and think I have pneumonia but WODing with my peeps and Mark’s smile and inappropriate comment about my thrusting during kb made it all worth it! Love ya Mark 🙂

  11. KristinP Reply

    16:23 RX. I think? Amy S, I knew something had to be wrong for you to be behind me on the run!! Let me know if you need anything xxoo

  12. sarah lee Reply

    14:51 RX.

    Awesome job all you guys who did GHD sit-ups!

  13. Liz Ouellette Reply

    20:23 blue KB <- that’s a jump in weight for me!
    Nice work to all who did the GHD sit ups!
    Thanks Sarah for the encouragement at the end, I definitely needed it 🙂

    • sarah lee Reply

      No problem! Good job moving up on the KB.

  14. Andy Mathieson Reply

    Damn… Wish I had though to have done GHD sit ups!

  15. Christopher Judkins Reply

    20:43 Run was around the circle and did the ghd. It was great chasing Allan and Josh thru those, but I wish I had not done a ton of ghd situps post wod yesterday. Couldn’t turn down a challenge though. Nice work everyone!

  16. Ann Reply

    16:49 I enjoyed this WOD. Enough on the sit-ups though!!

  17. Heidi Lacava Reply

    15:27 RX

  18. Allan Fleck Reply

    16:41rx ghd great WOD !! Couldn’t hold a better the a 1:50 pace on the row.

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