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February 04, 2013

CrossFit Cape Cod Workout Of The Day

Nutrition Challenge 1.0 Wod 1 Re-Test

As Many Rounds Possible In 20 Minutes

5 Chest To Bar Pull Ups
10 Wall Ball 20/14
15 Kettlebell Swings 1.5/1

Re-Test The Exact Same Way You Did The WOD the First Time Through;Same Band, Same Wall Ball To The Same Height, Same Size Kettlebell. Be Sure To Post Your First Score And Second Attempt To The Comments.

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  1. Anonymous Reply

    Kurt M
    Lost count can’t be 100% about my score? Fun WOD trying to stick with MPL, Greg B, and Brendan! Great job guys.

  2. Annmarie Reply

    9 rounds + 5 pullups, last time was 9 rounds. Thanks Sarah!

  3. WhiteLionBakingCo Miles Reply

    9 rounds 5 pull-ups – 10# ball to the 10ft mark. My face caught a few.

  4. Anonymous Reply

    10 rds today, on 1/7 9 rds + 5 C2B + 10 wb.

  5. Jack Reply

    9 Rounds + 5 C2B, last time got 8 rounds + 5, +10, so a little better. Great group this morning !!!!!!

  6. Mark Lee Reply

    Nice PRs!
    Didn’t do this last time through, today 11Rounds, 5 Pull Ups & 4 Wall Balls. Great workout! Fun 9:30 class!

  7. Amy Kbaum Reply

    10 rounds + 5 ctb + 10 wb + 7 kb rx. PRed from last time

  8. brendan Reply

    11 rounds thanks to Sarah pushing me through the last two….I was exhausted, out of breath, and wanted her to go yell at someone else…glad she didn’t 😉 thanks for the extra ancillary band work after too!!

  9. Sarah Sprague Reply

    8 full rounds. Last time got 7!

  10. Anonymous Reply

    Chris J

    9 rounds + 1 c2b… pu’s held me back today, wasn’t feeling 100%. I’ll have to step it up tomorrow!

  11. Jennifer Grace Reply

    Got 7 rounds in despite lower back issues making me stop 16 minutes in (only had 5 rounds at the beginning of the food challenge)….fingers crossed my back and I can be friends again for the rest of the bench mark workouts!!

  12. mason Reply

    1st time 8 rnds 3 c2b
    2nd time 8 rnds, 5 c2b, 10 wall balls, 1 kb
    10 ft/10#
    A lot of improvements by everyone…nice work!!

  13. Anonymous Reply

    1- 7 in 12 min. Hands tore had to stop.
    Today 10+5 chest to bar

  14. Anonymous Reply

    12 full rounds using the green band for CTB, 35lb kb for first round and 25lb for the rest.

    First attempt I completed 9 full rounds + 5CTB + 10WB + 5KBS.

    Felt as though I could have used a blue band and 35lb kb for the entire duration of the WOD but stuck with my original routine.

    Finally figured out the blog! Had to bust out my laptop. For some reason it doesn’t work on my phone?


  15. Anonymous Reply

    First time I got 7 Rounds plus to wall balls (went out of order bc I was sharing stations) Today I got 9 rounds plus 3 chest to bars!

  16. Mark Lee Reply

    Awesome improvements!!!

  17. Carol Gonzalez Reply

    1) 7 rounds
    2) 8 rounds 5 c2b 7 wb

  18. Anonymous Reply

    1st time 6rounds + 5+10 +8
    2nd time 9 rounds +5+1
    Blue/purple bands, 6#wb, 35# kb

  19. Christina S. Reply

    My score this time around was 9 rounds and 6 KB swings. Last time-it was 8 rounds. Scaled with green band, 10 lb wall ball, and 18 LB KB both times.

  20. Anonymous Reply

    Adam said…
    RX 10 rounds, + 5 pullups + 10 WB

    Pretended to stretch afterward but mostly just bs’ed with Grampy Firefighter.

    Prior time was RX 10 rounds, so marginal improvement.

    Thanks to Jon M. for the push.

    Mark and Brendan – you guys crushed it & are true WOD-killahs.

    – AB

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