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Thursday

November 21, 2013
Post To Comments: What Would Your Dream WOD Be? How About Your Nightmare WOD?

CrossFit Cape Cod

Workout Of The Day

Focus Work

A. Muscle Ups, Weighted Pull Ups, Chest To Bar Pull Ups, Pull Ups, Ring Rows

B. Front Squat, Over Head Squat, Squat Clean, Snatch Balance, Thrusters, Pistols, Wall Balls, Squat Therapy

C. Hand Stand Push Up, Strict Press, Push Press, Push Jerk, Ring Dips, Push Ups, Hand Stand Hold, Hand Stand Walks

D. Double Unders, Toes To Bar, Knees To Elbows, L-Hold, Box Jumps


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  1. Raider Rose Reply

    My dream wod would be 10 back squats, 10 deadlifts, 10 pullups – 4 rounds.

    My nightmare wod would be rowing 10,000 meters.

  2. Raider Rose Reply

    What the heck is squat therapy……

  3. Erin Meagher Reply

    Nightmare wod- 5 rounds: run 800 meters, with squat cleans, 1.5 kettle bells, and chest to bar pull-ups- THAT would be terrible.
    Dream wod- Double unders, hang cleans.. Yep that’s about it.

  4. john michaels Reply

    long workouts….like on Saturday at the old place. LOVE THEM…..

  5. OldNatickRookie Reply

    My dream WOD:
    Clean and Jerk Ladder

    My Nightmare WOD:

    15min AMRAP

    10 Burpees
    10 Burpee Box Jumps
    10 Over-the-Bar Burpees
    10 Burpee Broad Jumps
    10 Burpee Pull-Ups
    10 Burpee Wall Balls

  6. Sarah Sprague Reply

    Anything without thrusters…anything with thrusters.

  7. Kelly Cook Reply

    I’m with Sarah!

  8. Sarah Sprague Reply

    This comment has been removed by the author.

  9. KristinP Reply

    Dream wod: 100 kettle bell swings 1pood, 100 sit-ups, 100 dead lift 95lbs, 100 doubles (thought I’d get specific in case you’re looking for ideas Sensei)

    Nightmare wod: KELLY everytime!

  10. Nettie Reply

    Dream WOD – hang cleans, double unders, rowing.
    Nightmare WOD – any combo of thrusters, chest to bar, and long run. Although Tom’s nightmare looks pretty awful!!!

  11. Carol G. Reply

    Wall balls/ I would say du.but I can’t do them. And pull ups. Nightmare…. Pretty much anything w repetitive rounds of burpees

  12. tracibushy Reply

    dream – anything with overhead squats, running, double unders, pull-ups, and cleans….Nancy, Jeremy, Kelly- love them 🙂

    nightmare – thrusters, pushups, ring dips

    Guess I know what I need to work on!

  13. mason Reply

    Dream wod: running, kb swings(1.5), burpees, doubles, pullups, C2B, 30″ box jumps,deadlifts-love Eva, Helen,
    Nightmare: “Victoria” 5 Rnds: 10 Thrusters 95/65, 14 box jumps 24/20, 12 SDLHP 95/65, 12 burpees, 27 kbs 1.5/1. It’s a tough wod but done in memory of a deserving teacher. Abd also Karen (150 wallballs)

  14. Shanna Reply

    Dream grace 30 clean jerk 95# for time …. Nightmare Fran!! I hate it

  15. OldNatickRookie Reply

    3 PR’s today

    125# squat clean 10# PR

    30 DU’s 1DU PR and then 2 minutes later 37 DU’s 7 DU PR.

    It’s been a back injury, 2 surgeries and cardiac problems ago that I did 29 DU’s.

  16. mason Reply

    A lot of great progress was made today by many…. Allan kipping his handstands, shannah with her double unders, Kevin with great depth on the squat therapy and Chris J 2 strict muscle ups in a row.
    Shanna awesome on 6 muscle ups and Tom what a great day you had. Keep up the focus work everyone and it will pay off.

  17. Christopher Judkins Reply

    I was really pumped to finally string two together, successful day! Good work everyone!

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