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Friday

March 08, 2013
CrossFit Cape Cod Workout Of The Day
 
Back Squat 3 Rep Max
 
Followed By
2 Rounds For Time
 
30 Lunges
20 Ring Rows
20 Pull Ups
30 Wall Balls
 
 
 
 

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  1. Mark Lee Reply

    275 x 3
    18:09 I love Liz’s Magic Bars From White Lion- cant say I feel the same about the 3 points of contact Toes To Bar:)

  2. Elizabeth Miles Reply

    That’s funny Mark 🙂
    145×3 BS – PR by 10 lbs. I forgot my time for the wod.

  3. mason Reply

    hahhaa Mark, the movement that YOU created.Thanks:)

  4. Amy Sch Reply

    180 5# PR on 3RM, 19:38 or so. It was killer after yesterday.

    Hi all, I lost my diamond engagement ring right inside or right outside C3 today. Thanks to Al? I think that is his name who found my key and wedding band. It is a 3 stone diamond ring. If anyone sees one it was right outside first row outside the door today. Thanks!

  5. Raul Reply

    I’m happy to say that today is probably the most successful day I’ve had at the C3 box since I began CrossFit in October.

    A) 215# x3 – PR
    B) 28:30 Rx

    Shout out to Mark and Mason for helping me push through the WOD Rxed!

  6. Jennifer Grace Reply

    155 on the back squat, 20# PR :). 24:31 for the two rounds with some scaling. Definitely looking forward to a rest day tomorrow!!

    • Jennifer Grace Reply

      I forgot to include challenge info….2 points for me today and 1 for Gerald

  7. Faron Reply

    135 x 3, down 10# from PR. 17:59 on WOD with lots os scaling.
    1 pt food + 1 pt WOD/MWOD

  8. Jenn s Reply

    1 point for today

  9. Sarah Sprague Reply

    100# for 3, not my best showing. 20:31 purple band, 10# wb, 20″ box for rows.

  10. Amy Sch Reply

    1 point for wod mobility today

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