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March 21, 2013
CrossFit Cape Cod Workout Of The Day

Focus Work

If It Is Your Only Opportunity And You Are Registered For The Open Then Do

CrossFit Games Open WOD 13.3 

We Will Do 13.3 As The WOD This Weekend With A Second Option For Unregistered Athletes. If you Have The Luxury Of Practicing The Movements And Formulating A Plan Do These Movements In Focus Work Tomorrow And Then Give It Your Best Shot This Weekend. Do 1 And Done-Feel Good About It And Move On. Most Importantly Have Fun And Get More Fit!


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  1. Amy Kbaum Reply

    Do you know when you will program in the open wod?

  2. Erik Mattson Reply

    2 PTs Wednesday
    1 pt tuesday

  3. Mark Lee Reply

    You will be able
    To do the open WOD Saturday or Sunday

  4. sarah lee Reply

    Congrats Andy and shanna on your first muscle ups!!!! I’m so proud of you both!

  5. Jenn s Reply

    2 points for me today

  6. Faron Reply

    0.5 for the Challenge today.
    Rest Day.

  7. Andy Mathieson Reply

    Thanks Sarah! Congrats to Shanna as well. Didn’t mean to steal your thunder but you were just so motivating.

  8. mason Reply

    What an awesome day at C3. Congrats Shanna and Andy on your muscle ups-AWESOME!

    Also to Ash and Eric on their great work on 13.3-each getting 13 muscle ups! It was great to watch!

  9. Erin Meagher Reply

    Great job guys!

  10. Jennifer Grace Reply

    2 points each for Gerald and me today

  11. Kelly Cook Reply

    0 points yesterday and 1 today.

  12. Mark Lee Reply

    So col to see all the awesome effort and the accomplishments today!!!

  13. Shanna Reply

    thanks everyone!! i have to have another small surgery tomorrow so i was super happy to get it today!! 13.3 went ok . i got through the 90 doubles with 30 seconds left as compared to 2 minutes last year:( ill blame it on the gimpy foot:)

  14. Bushy Reply


    • Mark Lee Reply

      Hang in there Bushy- how about a big rally for these next 2 weeks!

  15. AB Reply

    Shanna (&Andy) – awesome with the muscle-up! You’re going to be even more unstoppable now.

    Open WOD: RX — made it through wall-balls, double-unders and 4 muscle-ups. Not close to Ash and Eric’s 13 muscle-ups but I felt glad to just make it to the muscle-ups. Those wall-balls were destroyers. Thanks Rob & Mason for counting & motivation.

    — Adam

  16. Ann Massi Reply

    2 points monday
    2 points tuesday
    1 point wednesday
    2 points thursday

  17. jennifer simmons Reply

    2 points today

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