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March 22, 2013
CrossFit Cape Cod Workout Of The Day
Open WOD 13.3
As Many Rounds Possible In 12 Minutes
150 Wall Balls 20/14 
90 Double Unders
30 Muscle Ups
Wall Ball
Double Unders
Pull Ups

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  1. Mark Lee Reply

    Dave S. added to the list of people who got their first Muscle Up!!!

  2. sarah lee Reply

    Congrats Dave!

  3. amanda mclaughlin Reply

    Congrats to Shana, Amy, Andy and Dave on your muscle-ups! So awesome!

  4. jennifer simmons Reply

    This comment has been removed by the author.

  5. mason Reply

    Kb swings 35#, doubles, pull-ups. 90 pull-ups were rough, opened on my hand but finished 20:03.
    Great job everyone on 13.3. Ash getting 14 muscle usps

    • mason Reply

      Oh and my shining moment of the afternoon was falling from the high bar trying to regrip on the pull-ups. Awesome!

  6. Erin Meagher Reply

    Survived 13.3! Jelly legs. Did better than last year got
    Through 46 doubles. Awesome job Ash and Mark !

  7. Mark Lee Reply

    13.3 246, 5 better than last year. No hurt feelings if I never have to do 150 wall balls in one workout again in my life.

  8. Jennifer Grace Reply

    Did an at home WOD from NH and introduced my mom to crossfit….3 rounds with 1 minute at each station; row, push-ups, burpees, air squats and sit-ups

    2 points each for Gerald and me

  9. Faron Reply

    1 point for today.

  10. jennifer simmons Reply

    1 point today

  11. Bushy Reply


  12. Amy Sch Reply

    192 13.3. Did the other day. Don’t know if I posted here.

    Challenge info
    Tues 2
    Wed .5
    thur 2
    Fri 1
    Sat 1.5

  13. Annmarie Reply

    1 point Friday, 1 point Saturday. Have a bad cold, hope to be back in soon.

  14. Erik Mattson Reply

    0 points for Saturday:(

  15. AB Reply

    Did the open WOD on Thursday and, like Mark, had absolutely no desire to go through 150 wall balls again (jelly legs is definitely the right term). So at Mark’s excellent recommendation I did the open WOD in reverse – Muscle-Ups-Double-Unders-WallBalls to see how far I could get.

    30 muscle-ups took slightly over 10 minutes. Finished 90 double unders by 11:25. 10 Wall balls in final 35 seconds. I scored better going through forward (made it through 150 WBs – 90 DUs and 4 Muscle-Ups for open WOD), but it was nice to finish the 30 muscle-ups simply as a “see how long it takes” type of thing.

    – Adam

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