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Mashpee, MA 02649
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April 07, 2013
CrossFit Cape Cod Workout Of The Day
For Time
Row 1000m
21 Shoulder to Over Head 95/65
21 Over Head Squats 95/65
21 Hang Power Snatches 95/65
21 Walking Lunges 95/65
Looking Forward To 2013!

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  1. mason Reply

    Are we lunging with weight?!!?

  2. sarah lee Reply

    Front rack lunges???

  3. Elizabeth Miles Reply

    Back squat lunges? Have it be any way we want?

  4. Mark Lee Reply

    yes lunge with the same barbell, any way you can.

  5. mason Reply

    ok thanks!

  6. mason Reply

    Glad to see a big class for this wod today!! No one was intimidated by all those overheads!!! Nice work today by all and to Dave for doing the 13.5 and then the wod.

  7. Jennifer Grace Reply

    15:05 using 55 pounds….pretty excited for a rest day tomorrow 🙂

    Mark, when will the challenge results be posted?

  8. Mark Lee Reply

    Results coming this week!

  9. Sarah Sprague Reply

    14:46 65# for S2O then 45# for the rest. Got my lip good one of the over heads. Ouch!

  10. Elizabeth Miles Reply

    15:56 most movements RX except snatch #55.
    Which is up #5 from last week. YAY.

  11. Elizabeth Miles Reply

    Sarah, that looked nasty!

  12. Andy Mathieson Reply

    Hey everyone. Down here in Cancun for the week. Made a workout for myself today. Did 5 rounds for time of 5 pull-ups, 10 burpees, 15 dumbbell swings (no kettle bells here). Got 12:15 with a 55# dumbbell. People were kinda looking at me like they had never seen burpees before. Haha! See everyone soon!!!

  13. sarah lee Reply

    Ouch Sarah!

    Have fun Andy!

  14. Mark Lee Reply

    nice Andy-have a great time!

  15. Amy Sch Reply

    Rx, 13:50? I think. That was super fun! Great Sunday morning class!

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