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March 14, 2013
CrossFit Cape Cod Workout Of The Day
Focus Work
A. Muscle Ups
Chest To Bar Pull Ups
Pull Ups
Weighted Pull Ups
B. Over Head Squats
Front Squats
Wall Ball
Squat Cleans
C. Hand Stand Push Ups
Push Press
Ring Dips
Push Ups
Hand Stand Walk
D. Double Unders
Toes To Bar
Box Jumps
Choose 1 Movement From Category A. And 1 Movement From Category B. And Alternate On The Minute For 12 Minutes.
Rest For 3 Minutes And Repeat Using One Movement From Caegories C. And D.
It’s Time To Have Your Mind Blown With Amy Squeglia’s ULTIMATE Mobility. Saturday 1:30, Be There.

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  1. Annmarie Reply

    2 points for Thursday. I did the benchmark WOD for the nutrition challenge this morning. 6 rounds + 5 pull ups and 10 push ups. 155#

  2. Jennifer Grace Reply

    Anyone know of a crossfit place in or near Conway, NH? I couldn’t really find anything online and Gerald and I are going away next weekend. It would be nice to be able to get a WOD in especially with the challenge going on 🙂

  3. Renee Deveau Reply

    Did bench mark wod today 115# 9rds + 5 pu
    Only 1 pt today cuz I’m eating some magic bars for my bday

  4. Faron Reply

    2 pts today. Happy Birthday Renee!

  5. Jennifer Grace Reply

    2 points each for Gerald and I today

  6. jennifer simmons Reply

    2 points today

  7. Bushy Reply

    1 point friday. No wod.

  8. Erik Mattson Reply

    2 PTs Thursday 1 pt today

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