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May 01, 2013
CrossFit Cape Cod Workout Of The Day
 ‘The Chipper’
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Compare to February 26th 

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  1. sarah lee Reply

    Ugh! I love the chopper but need a rest day! Bummer!

  2. Ivy Reply

    YAY!!!!! I don’t care how tired I am tomorrow Im showing up for this!

  3. Erin Meagher Reply

    I also love the chipper ( chopper) whatever!!

  4. sarah lee Reply

    There were some great PRs on Wednesdays run. Just to name a few Mason had a goal of sub 7 and ran 6:32 and both Jenny and Gerald shaved 1 1/2 minutes off. Great job everyone!

  5. Erin Meagher Reply

    Thats SO awesome Mason!! If I ever run a sub 7 minute mile it will be because someone is trying to kill me. So great!!

  6. sarah lee Reply

    Or we will be chasing a White Lion Baking Company truck:)

  7. Terry obrien Reply

    Tomorrow was supposed to be a rest day,,,maybe not now…this is my kind of WOD


  8. mason Reply

    Thanks Sarah and Erin. I was pretty psyched!

  9. tracibushy Reply

    Go Mase! Nice job!

    Sarah Sprague also came flying in under 9 minutes, which was a PR for her!!

  10. sarah lee Reply

    Congrats Sarah!

  11. Ivy Reply

    awesome mason!!!!

    Sarah this whole week has been rest! you know you don’t want to miss this… suck it up;)

    I can proudly say I did not fall to my death during the rope climb! LoL

  12. Shanna Reply

    Wow mason lightening !

  13. Erin Meagher Reply

    I think a pr.

    • Erin Meagher Reply

      Not RX purple Band- ring dips! Oops- always forget about those!

  14. Sarah Sprague Reply

    This is a blog Bushy would be proud of…We all need to give ourselves a big hug for our efforts! crossfit is tough but we all do our best because of the immense encouragement from all our great coaches 🙂

  15. Shanna Reply

    love this wod. 1st time i could do it rx’d . finally getting ring dips….17:46

  16. Jennifer Grace Reply

    26:13 not Rx, that one was rough!

  17. Kelly Cook Reply

    25:50, not Rx. Very tough but fun!

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