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Friday

October 11, 2012
 Mrianna on the new Slackline
CrossFit Cape Cod Workout Of The Day
“Nutts”
10 Hand Stand Push Ups
15 Deadlifts 250/175
25 Box Jumps 30/24
50 Pull Ups
100 Wall Ball Shots 20/14
200 Double Unders
Run 400m With A Plate 45/25
Don’t be scared away by this one-PLENTY of scaling options-CHALLENGE YOURSELF TO GET BETTER!!!
Adult Gymnastics is cancelled for tomorrow but will be back in full effect next week!!!
The Masters Competition is next Saturday-Join us as we cheer on the participating athletes at CFNE in Natick Ma. We will be carpooling from C3 the morning of.
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  1. Mark Lee Reply

    Burpee Challenge Day 33! I’ll be breaking this up into 3 sets of 11…NUTTS!!!

  2. Anonymous Reply

    Slightly scared only slightly though 🙂

  3. Anonymous Reply

    33 burpees done! Kurt M

  4. Mark Lee Reply

    @Kurt- Burpees are better than coffee!

  5. Anonymous Reply

    I’m actually bummed that I can’t make it in today. 🙁
    ~nina

  6. Anonymous Reply

    I’m having more trouble with my burpees now than when I first started doing burpees. I feel weaker and have less cardio! What the F!!!Kurt M

  7. Anonymous Reply

    That was a fun workout!! Derek V

  8. sarah lee Reply

    28:59. Rx except handstand pushups.

    Way to go everyone especially mike who smashed his shin on the box yet still finished the wod! I’m pretty sure stitches were needed!

  9. Erin Meagher Reply

    30: something. only did 135 for deadlift, half wall hand stand pushups. That was quite a box jump shin injury you got today -Michael – dont be suprised if your ankle and foot swell and turn purple. Been there. Done that. I hope your camo sneakers arent all bloody!!

  10. brendan Reply

    Rx in 40:47 …check that time mark, i may be slightly off…im pumped i hit it as prescribed…wall balls almost broke me…i had visions of myself passed out with a 45lb on top of me on the 400 m trail…Kurt, i have been having the same issue with the cardio, i wonder if its a change of season issue, or maybe our muscles are suffocating us….

  11. Michael Reply

    36:something on the WOD
    215Lbs Dead lift
    feet on the shelf for pushups
    purple for pullups
    600 singles
    AND a box jump wound worthy of Four stitches. Erin the camos are good, it all washed out.

  12. Anonymous Reply

    26:10 for the WOD
    2 ab mats for hspu’s and did 100 Du’s and 200 singles. I’m o.k with it though! Michael your one of the few who would finish the WOD with a injury like that! Warrior style all the way!!! Kurt M

  13. Nettie Reply

    32:06 – red band, 20″ box, 135# DL. Thanks for pushing me to jump and not step on the box, Mark. Finished with 33 burpees!

  14. Anonymous Reply

    I did it, all 100 wall balls actually 101for good luck, scaled down a bit on double unders but did the whole wod, yes!!!!!!!

  15. Mark Lee Reply

    Nice work everybody!Nutts delivered as promised! MPL-you are officially a real man;)

  16. SarahSprague Reply

    29:07 half wall hspu/135 for deadlift/red band/14# wall balls/400 su’s/25# plate-whew that was a lot but feels good to not to have shoulder pain anymore!!! Feel better MPL! Good job anonymous.

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