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December 29, 2012

CrossFit Cape Cod Workout Of The Day


5 Rounds For Time

22 Kettle Bell Swings 2/1.5
22 Box Jumps 24/20
Run 400
22 Burpees
22 Wall Ball 20/14

The First of three, 30 Day Nutrition challenges, will begin Monday January 7th. Details Coming Soon!

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  1. mason Reply


  2. Renee Deveau Reply

    Can’t wait for the challenge!!!

  3. Michael Reply

    51:05 2 pood for two rounds. Loving the big workouts on Saturdays.

  4. Anonymous Reply

    I’m so mad at myself! I really wanted to do this one, it sounded fun, but I overslept. So glad there’s a challenge coming up!~Sabra

  5. jonathan miles Reply

    43:33 rx. tough wod. also loving the Saturday long wods

  6. Erin Meagher Reply

    That was tough! Kettle bells were the worst part! Just had to keep moving!!
    51:12 rx
    Shanna you killed it!! I know you wont post your time- but I will 39 something? Amazing!

  7. Amy Sch Reply

    Woo Hoo! Challenge! Can’t wait!

  8. Mark Lee Reply

    42:?? Tough one!!! Lots of fun!!!

  9. Jennifer Grace Reply

    That was rough!! 68 and change…..I’m going to be feeling it tomorrow!!

  10. Mark Lee Reply

    50:26 RX.


  11. Erin Meagher Reply

    Ohhh … It was 50:12- as if anyone cares AT ALL:) nice job today everyone!!

  12. Anonymous Reply

    Adam said…
    Rx 39:48.

    Don’t know who he was, but I was chasing the guy that finished in 34:ish. (seriously? under 35 minutes?) That was a tough one, but I’m loving the go-big Saturday WODs. Wall balls were the toughest for me. Thanks to Jon for the 6-6-5-5 tip.

    – AB

  13. Anonymous Reply

    Probably Ken – visitor from Colorado. I was next to him and my 3 rounds were finished around the same time he did his 5 rounds 🙂

  14. jonathan miles Reply

    Yep, ken is a beast

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