168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648


January 07, 2013

CrossFit Cape Cod Workout Of The Day

As Many Rounds Possible In 20 Minutes

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

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  1. mason Reply

    Oh yeahhh more wall balls!

  2. Katherine Reply

    Love this video!

  3. Anonymous Reply

    Kurt M
    8+5+5 fun fun fun!!!!!!

  4. David Churbuck Reply

    Planning my grand return @ the 5:30 today after two weeks of utter bronchial misery. Fisher managed to bring back the worst cold in history with him from Ireland last month.

    Miss you all and ready to buckle down with the nutrition challenge.

  5. Erin Meagher Reply

    7rds + 5, 10, 10ish? Rx
    Super sore between Saturday’s wall balls and today’s! Yikes:)

  6. Mark Lee Reply

    9 Rounds Plus 1 pull up Rx- 10 foot wall ball target.

    Super motivating 9;30 class!


  7. Mark Lee Reply

    Practiced competitors WODS Thank you Ash, for hanging around and helping me through it!
    Great job to all at the morning classes!

  8. Amy Sch Reply

    7 rounds plus c2bpu’s and wallballs, I used blue band until my last 2 rounds then I kipped the c2b’s the first 7 or 8 I made the c2b and the last 2 just made the pu’s. That was hard! How is everyones first day going? If anyone needs help or anything fb me!

  9. Sarah Sprague Reply

    7 rounds. Red band, 10# ball (only way I can hit the 10′ height, 1 pd kb.

  10. mason Reply

    8 rnds +1 10# wall ball. shoulder still catch the 14#.
    Good wod!

  11. Andy M. Reply

    11 rounds. Did my first “sorta squat” in about 2 months tonight. This tendinitis is just such an annoyance. Did 10 box squats instead of the wall balls. Feeling good about the nutrition challenge too! Good luck everyone!

  12. Bushy Reply

    Missed the 5:30 tonight so went on an icy 3 mile night run. Traci was all excited when i got home. I thought it was the reflective gear, but turns out rich froning was shirtless on the biggest loser…

  13. mason Reply

    Are you kidding me…he was shirtless, dang!

  14. Erin Meagher Reply

    Yep. He was.

  15. Anonymous Reply

    8 rounds with kiddie weight 5b wall ball ring rows and 35 lb kettle bell
    Shoulder feels good, gotta work my way up
    Great to be back love the 600 am class

  16. Anonymous Reply

    Adam said…
    RX 10 rounds +5 pullups +3 WBs.

    – AB

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