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Saturday

June 29, 2013
CrossFit Cape Cod Workout Of The Day

Fight Gone Bad!

Wall Ball 20lb/14lb 10/9
Sumo Deadlift High Pull 75/50
Box Jump 20/18
Push Press 75/50
Row (Cal.)


In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.


The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.



Coach Mason!

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  1. sarah lee Reply

    268 RX.

  2. Amy Kbaum Reply

    Busy morning with the new hours. Great to see so many new faces!

    305 rx

  3. mason Reply

    Awesome work by all three groups this morning. Great to meet the drop ins, Peter, Steve, Sarah, Boaz, and Ralph, and Ben( hope I got everyone). Great work, hope to see you again!
    Awesome rounds were posted today and at the rx weights-Super job!

  4. Kelly Cook Reply

    203 Rx. PR for me. I don’t remember my exact score last time, but I know it was in the 180s.

  5. Tess Reply

    no wod for me today, and had to have a coffee..wasn’t feeling my best after a long night last night, back at it tomorrow

  6. Andy Mathieson Reply

    288 Rx this morning. 10 rep pr from last summer. Forgot to ring the pr bell!!

    I’m gonna take 2 points for today because I have no intentions of having any mishaps. Making a paleo meatloaf tonight!

  7. Jen Heinlein Reply

    177 Rx – added 15#, up a wall ball and 10 more reps! So excited!

    1 point for today, stumbled at lunch.

  8. sarah lee Reply

    Tess you can have coffee on the challenge!… Just not cream or sugar.

  9. erica Reply

    203 scaled

  10. Justine Norton Reply

    227 scaled. 2 pts for today

  11. Jodi Norton Reply

    183 scaled. 2 points today. Made grass fed organic patties for lunch…yum!

  12. jennifer simmons Reply

    1 point today

  13. Christopher Judkins Reply

    1 point today, wish I coulda done FGB but I can’t make the new saturday times. Ran 6 miles and did 100 each of pushups air squats and situps which I’ll take as “point” of self satisfaction 😉

  14. Mark Lee Reply

    331rx 2 Points

  15. Elizabeth Miles Reply

    215 RX 2 points.

  16. Kelly Cook Reply

    2 pts today

  17. Erin Meagher Reply

    That’s a big fat zero for today. Damn you wine, why must you be so delicious?

  18. Rachel Dean Reply

    0 points for me today… WODless :’0( and I overindulged on my date with Deliyah, we went to see monsters university, I ate lots of junk! Felt awful after!

  19. Natasha Jonas Reply

    0 points today. Horrible day! Back at it this week

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