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February 18, 2013
CrossFit Cape Cod Workout Of the Day

2 Rounds For Time

100 Double Unders
50 Shoulder To Overhead 95/65
25 Toes To Bar


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  1. Erin Meagher Reply

    Looks fun! What’s the weight?

  2. Mark Lee Reply

    95/65 enjoy!

  3. brendan Reply

    Rx 14:21…felt great through round one and push press now easier, keeping bar mid line…. round two was shaky in double unders… should have gone for groups of 20

  4. Anonymous Reply

    Kurt M
    16:45 Rx’d
    Shoulder press was a killer!

  5. Mark Lee Reply

    AM WOD
    10 Min AMRAP
    20 Lunges
    20 Sit Ups
    20 Double Unders
    7 Rounds 6 Lunges

    Followed By Jog around the development.

    Cool temps today, last day in Fla. go karts and the pool, then fly home tomorrow!

  6. Erin Meagher Reply

    18:24-rx tough, but fun!!
    Great job coaching Amy!

  7. mason Reply

    17:12 DL @95#
    Got through 82 doubles unbroken on first round…really wanted that 100 unbroken.
    My forearms are burning…had a hard time staying on the bar for the t2b…forearms were spent from the dl’s. Nice work everyone at 9:30!

  8. mason Reply

    Nice job coaching Amy… love the warmup.

  9. Ann Reply

    The absolute best I’ve ever done with double unders. I got big strings of them. For me this is a happy accomplishment!

  10. Ann Reply

    My best double unders ever! I got big strings of them, for the first time EVER.

  11. mason Reply

    Nice job Ann!

  12. Paul Reply

    22:40 @ 65#,300 SU

    Great to be back after 3 weeks of applied Cross Fit skiing out west.
    Felt fairly strong, but very slow.

  13. Mark Lee Reply

    Congratulations Ann!!! I know how hard you’ve worked!

  14. Anonymous Reply

    Kurt M
    2nd times a charm! 15:03 Rx’d
    Had a double under pr along the way! 51 in the first round.

  15. Amy Kbaum Reply

    Great job both morning groups!

    Kurt, you went back for more?!

  16. Ann Reply

    Thanks Mark and Mason. I didn’t mean to post it twice. I thought one went into the abyss.

  17. Anonymous Reply

    Kurt – you are ate up!!
    – Greg B.

  18. Anonymous Reply

    Good job Ann! I loved the warm up today Amy! That was fun! -Sabra

  19. Sarah Sprague Reply

    17:10 half singles/doubles, subbed 45# front squats and GHD situps.

  20. Anonymous Reply

    13:27 rx. Broke off 55 du unbroken first round then second round 40… helped keep my time down but struggled on the toes-bar

  21. mason Reply

    Kurt and Greg my hat goes off to both of you for doing this wod twice and then to post a better time the second time around….AWESOME WORK!!
    Great job today everyone-you all worked hard and did a great job!
    Eric unbroken on doubles at 90-a new number for me to match or beat.
    Gerald great job on the shoulder to overhead on 2nd round doing 20-20-10.

  22. Amy Kbaum Reply

    I have to give credit to Mason for the warm up at 9:30. She brought in some great ideas and we decided to use you all as test subjects. I might need to work on the instruction for partner warm up number two. ;-).

  23. Erin Meagher Reply

    ” you just bend over and move together..,”
    Bahaaaaaaa!!! Was so great Amy:)

  24. mason Reply

    Erin, that’s hilarious!
    I also wanted to give a shout out to Shanna!
    It’s awesome to watch you wod with a weighted boot on. Inspirational. Nothing holds crossfitters back.

  25. Shanna Reply

    Aww thanks mason! You’re a great motivator 🙂

  26. WhiteLionBakingCo Miles Reply

    Love your coaching mason, all the energy and focus you put on us is motivating. Thanks for helping me scale down tonight-

  27. Andy M. Reply

    18:40 Rx. Just could not get the double unders going.

  28. Mark Lee Reply

    14:04 2nd WOD of the day on Saturday as a makeup.

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