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April 29, 2013
CrossFit Cape Cod Workout Of The Day
 As Many Rounds Possible In 20 Minutes

5 Chest To Bar Pull Ups
10 Kettle Bell Swings 1.5/1
15 Wall Balls 20/14

Endurance WODs For The Week Of 4/29
1.Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters 
2. 3 Mile Time Trial
We are SO proud of Lilyanna, Jude and Amelia for all the hard work at the kids competition at Cynergy this Sunday. Congratulations to Amelia for taking 3rd and to Lilyanna for coming in 2nd! They competed in the 8-11yr old division against 17 other kids in their age group.
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  1. Christy Lynch Reply

    So sorry to have missed the kiddos today!! Looks like a great time! Way to go, Crossfit!!

  2. mason Reply

    That’s awesome! Congrats to both of them. Love all the pics.

  3. Erin Meagher Reply

    Awesome!! Great job girls!

  4. amanda mclaughlin Reply

    Wish I could have been there:( Awesome job to the girls and Jude!!

  5. sarah lee Reply

    I’m so proud of them. They worked SO hard and never stopped moving.

    8 plus 5 plus 10 plus 10 RX- 10 foot wall balls

  6. Nettie Reply

    Congrats to Amelia, Lilyanna and Jude!! And to the kids’ class coaches! Way to go!!!!

  7. Erin Meagher Reply

    8 plus5 rx

  8. Elizabeth Miles Reply

    Jude, Amelia and Lilyanna – so proud of you all!

  9. Jen Heinlein Reply

    Great job, kids!
    This WOD left me energized today. Up a wall ball, down a band – 7 rounds, + 5, 10 & 7.

  10. Domenic DeGregorio Reply

    10 or 11 +5+10+4 couldn’t breathe allergies were killing me but they are now suddenly alot better. Eric killed it he was at least 4-5 rounds ahead of me.

  11. Zach Reply

    8 rounds +5 +6

  12. Jennifer Grace Reply

    7 rounds plus 5 c2b plus 2 wall balls…used 10# wall ball at 10ft height and 1 pood. Can’t make it tomorrow 🙁

  13. Kelly Cook Reply

    8 rounds, plus 1 c2b with 14# wall ball and 1 pood (green and blue bands).

  14. sarah lee Reply

    Yay Jen! I was wondering after we left how you did going up In weight and down In bands. Great improvement!

  15. Mark Lee Reply

    1 Rep Short Of 12 Rounds

    20 Minutes Feels Like 3 Hours In CrossFit World.

  16. Andy Mathieson Reply

    10 rounds plus 5 pull ups and 10 wall balls. 14# med ball. I’m getting there! Slowly but surely.

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