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Mashpee, MA 02649
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Thursday

July 17, 2013
CrossFit Cape Cod Workout Of The Day

Max Set Of Chest To Bar Pull Ups

Rest 3:00

5 Sets Of Chest To Bar Pull Ups, At 50% Of Your Max Reps Rest 1 Minute Between Sets

Followed By

400m Sled Push 45/0 + Sled Weight

Friday July 26th We Will Hold Our Second Out Of The Box WOD!!! Details and Location Will Be Announced Soon!!!

Amy S., Resident Paddle Board Rock Star, Looking Strong!!!


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  1. Shanna Reply

    looking good amy! sled push was tough! 4:15 rx. pullups 12 max ctb kip , 6×5 rx fun 9am group

  2. kerri Reply

    This comment has been removed by the author.

  3. kerri Reply

    did the pull up workout twice because I wasn’t happy with the first round. first round maxed on 2 pull ups on the red band then did maybe 3 sets of 2, 2 or 3 sets of 1 then 2 sets of 3 on 2 red bands. got 6:12 on the sled push. on the 2nd round of pull ups maxed at 10 on the green did 3 sets of 5 unbroken and 2 sets of 5 broken. made me feel a tiny bit better.

  4. Kelly Cook Reply

    12 pull ups max with green and blue band. Did 6 pull ups x 5 rounds. 6:25 on sled push.

  5. Jen Heinlein Reply

    14 max pull ups with blue & red bands, so 7 for 5 rounds. 10:49 on sled push. Thanks for the coaching, Jamin!

    Stay safe in the heat, afternoon-ers!

  6. Ivy Reply

    Amy is awesome!

  7. Andy Mathieson Reply

    16 max for ctb pull ups.

    Did 8, 8, 8, then 4 strict and 3 strict due to my callus tearing.

    got 6:37 on sled push Rx.

  8. Erin Gretzinger Reply

    12 c2b red and blue bands max reps, so 5 sets of 6. 6:16 sled push. Nice job 3:30 class! It was a hot one today!

  9. sarah lee Reply

    Great job today everyone! I have missed 2 days of working out due to not feeling well. Hopefully I will be wodding by the weekend!

  10. mason Reply

    I applaud everyone who did this wod today!! The weather was not in your favor but you all powered through it. Awesome job!
    Tom good work on dropping down to one band… Pr nice work.
    Shanna awesome job with best time of 4:15!!
    Amy S great form!

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