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October 04, 2012

CrossFit Cape Cod Workout Of The Day

3 Rounds-
1 Minute at Each Station
Rest 1 Minute Between Rounds
(Same Format as Fight Gone Bad)

Row- Score Calories
Double Unders
Kettlebell Sumo Deadlift High Pull 1.5/1
Sit Ups
Box Jump 30/24 Show Control At The Top

Adult Gymnastics Friday at 1:30!

Besides eating whole unprocessed foods, cutting your sugar intake way down is probably the single best thing you can do to improve your health. If sugar is a problem for you, eating less of it should be one of your highest priorities.
Read The 1 Page Article-How To Break A Sugar Addiction

Want a pair of Nano’s or Oly Shoes? Pick a style here and then order it from C3 for 10% off!

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  1. Mark Lee Reply

    Burpee Challenge Day 27!!! I cheated and did it a day early so I could rest tomorrow:)

    Who is still in-let’s raise the steaks and come up with something for anyone who follows through to day 100! Tell me if you are in and what you think the prize should be!

  2. Michael Reply

    Oh im still in alright.

  3. Anonymous Reply

    Can you order the customizable oly lifters???


  4. Mark Lee Reply

    I will look into it, Nina.

  5. Nettie Reply

    I’m still in! Hmmm.. I’ll have to think about the prize. Mark, did you pick up the size 9.5 nanos?

  6. Mark Lee Reply

    I will have them for you at the 3:30 class Nettie!

  7. Anonymous Reply

    The Burpee Challenge is in full effect! Knocked out 27 this morning. Getting tougher by the day. Kurt M

  8. Annmarie Reply

    379 this morning rx’ed the kb but did singles not du’s. One day I’ll get them. Great WOD this morning!

  9. David Churbuck Reply

    I am out on the burpee challenge. I just want to do the 100 and be done with it. The thought of doing 98 one day, 99 the next …. something about flinging myself onto the floor over and over …. good luck to those who persevere.

    Did 315 this morning, counting three singles as one double under. Got a 30 calorie minute on the first row, so I feel good about that.

  10. Mark Lee Reply

    30 cal.! That’s super human!

  11. Mark Lee Reply

    Ashley- your size 13’s are in-I will do my best to fit them into my car and get them there at 3:30;)

  12. Renee Deveau Reply

    Great WOD today! First time doing Double unders, tough! 246

  13. Erin Meagher Reply

    I LOVED todays WOD! Fun.
    356 RX

  14. Nettie Reply

    351 – step ups on 24″box
    27 burpees done!
    Dave – 30 cal is incredible!!! Congrats

  15. Anonymous Reply

    245 today rx’d. Feels good to say that. That box was looking mighty scary but I conquered it.


  16. Brendan Reply

    Rx 311…double unders are coming in…its the only piece of the circuit that increased ea round…and by 5…next time!! Pretty happy that the boxes cannot get any higher…and no Kurt, we are not going to stack them and have a competition!!!

  17. Anonymous Reply

    Kurt M
    354 for the WOD!!!! Very fun!

  18. Andy M. Reply

    Rx 344. Double unders are killing me every time we do them. Shin splints will just not go away!!!

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