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November 16, 2013
CrossFit Cape Cod 

Workout Of The Day

For Time
50 Walking Lunges
50 Box Jumps 20″
50 Knees To Elbows
50 Burpees
50 Wall Balls 20/14

Weekend Entertainment! Rerun Of USA vs World Comp.

After The Comp. With Froning
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  1. Kelly Cook Reply

    20:02, Rx except knees to elbows.

  2. mason Reply

    Great energy and big classes today. Awesome job by all today.
    18:48 24″ box 10#10′

  3. Erin Meagher Reply

    You know you’ve been doing this a while when your coach bursts out laughing at your Box jump fall! 18- something- but I don’t even know how many burpees I did because I kept checking on my shin! FYI- your legs are not themselves after the 50 lunges- you should think about the box jump and not just dive onto the box:)

  4. Kevin Mikolazyk Reply

    Spartan Fenway 46:24

  5. OldNatickRookie Reply

    20:03 thank for everyone helping me complete my last 10 wall balls.

  6. JoJo Mikolazyk Reply

    Spartan Fenway 1:04 thanks to all you guys!!!!!!!

  7. sarah lee Reply

    Congrats to everyone who completed the spartan race today! Sounds like it was a great time.

  8. sarah lee Reply

    This comment has been removed by a blog administrator.

  9. Andy Mathieson Reply

    17:15 Rx

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