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May 13, 2013
CrossFit Cape Cod Workout Of The Day
4 Rep Max Front Rack Weighted Walking Lunge
Followed By
3 Rounds For Time
Run 200
100 Meter Walking Lunge
50 Air Squats

25 Minute Cut Off

Followed By
4 x 1:00 Plank Hold 
Endurance For The Week Of 5/13
A. 4 x 7:00 On 3:00 Off
B. 2 Mile Time Trial 
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  1. Ivy Reply

    110#, I don’t remember my time, but I was the last to finish RX

    That was a little painful;)

  2. Erin Meagher Reply

    21-? Can’t remember – but that was hard! I was slow moving today! Running, lunges, and squats- oh my!

  3. sarah lee Reply

    A. 135 pounds

    B. 17:30

    Great job everyone! Congrats to Jen! She did her first RX wod today.

    And a special congratulations to Keith who set a huge PR by finishing before the cutoff! So proud of you Keith!

  4. Andy Mathieson Reply

    This comment has been removed by the author.

  5. Andy Mathieson Reply

    Raise your hand if you can’t walk.

    A. 135#
    B. 18:30

    And yes Jen, you beat me. 😛

  6. Jen Heinlein Reply

    YES! Felt great, but very wobbly this afternoon. 85# – 30:00
    RX yay!

  7. Jennifer Grace Reply

    I feel like Bambi trying to walk right now!!! 115 #, 27:30 rx

  8. Shanna Reply

    ouch! so sore already 🙂 165# 16:10 rx

  9. Kelly Cook Reply

    125#, 21:39 Rx, I’m definitely feeling the burn. I could barely get up and down the aisles of stop and shop after this one.

  10. Sarah Sprague Reply

    100#, 21:25 my legs kept giving out on those planks!

  11. Ann Reply

    Had so much fun with this one. It brought back memories of the 400m lunge that crippled me for a week. Can’t wait to see!

    17:34 rx

  12. Jennifer Benedetti Reply

    So many great things happened at 930!!
    Congrats babe you did awesome, glad it was Sarah yelling at you and not me!! 🙂 So does this mean we can’t call you “lights out” anymore?? 😉
    Way to go Jen on RX!
    Congrats Joe for completing a running wod by running and not rowing!! Woohoo!! Now please go get new sneakers!!
    Andy, it’s ok buddy, someday you will keep up!! (bahaha, I’m funny) (JK-great job today)
    A)125# B)17:48

  13. Mark Lee Reply

    A. 185 B. 20:06 I think I should make myself do this once a week until I get it under 15min-Hahaha!

  14. AB Reply

    A. 185 pounds (thanks Mark for the push – this actually felt better than the prior workout using 135-pounds for multiple rounds of lunges)

    B. 15:58 for RX WOD

    C. All planks completed in decent plank position.

    Overall great WOD.

    — Adam

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