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Mashpee, MA 02649
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Thursday 5 Days Left In The Nutrition Challenge!!!

August 21, 2013
CrossFit Cape Cod Workout Of The Day

3 Rounds For Time

10 Front Sqats 135/95
(Advanced Use 185/115)
15 Chest To Bar Pull Ups
35 Double Unders





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  1. jonathan miles Reply

    I think thats one of the best pictures of Sarah Ive ever seen.

  2. Carol Gonzalez Reply

    I agree w John – Sarah beautiful picture!

  3. kerri Reply

    14:45 65# used all sorts of bands, mixed singles and double unders

  4. Jamin Brouillard Reply

    9:14 @ RX, I used 165# for the squats because 185 seemed too heavy for those reps. The advanced options give you something to shoot for. Good WOD.

  5. Andy Mathieson Reply

    13:08 at 155# Rx

  6. Jen Heinlein Reply

    14:14 with 75#, red and purple bands, singles. I could feel my squat form shift from good to bad to good to bad. Have to focus!

  7. Raider Rose Reply

    11:42 with 65#, sinflea and ring rows.

    Thank you kristinP for your words of encouragement, Very helpful indeed!!!!

    Thank you mark for putting my bar away (Oops sorry!)

    AND……………I can button my jeans from last year. YAY!!!!!

    • Raider Rose Reply

      What…….is…….. sinflea…….. I meant singles Haha:)

    • KristinP Reply

      Anytime!! You did awesome:)

  8. Nettie Reply

    10:25 with 55# and blue band. 2 pts

  9. jwash Reply

    Beautiful pic Sarah. 45# 75 singles and ring rows 9:20. 2 points today. Great class.

  10. Sarah Sprague Reply

    12:19 @65# kinda wish I pushed myself to do a little more weight. did ring rows to save my hands and double unders . Nice work all. Beautiful pic Sarah!

  11. Kelly Cook Reply

    15:42 with 95#, green and red band, and all doubles. Really struggled through the pull ups and double unders, but felt pretty good on the squats. 2 points today.

  12. Zach Reply

    11:27 Rx @ 185#
    Still terrible w/ doubles

  13. Patrick Demont Reply

    2 points

  14. Jamin Brouillard Reply

    2 pts

  15. KristinP Reply

    11:42 with 80# and purple band. Nice job on the 95# Kelly!!!

  16. KristinP Reply

    Oh and yes Sarah, that’s a great pic!

  17. Zach Reply

    2pts

  18. Domenic DeGregorio Reply

    8;48 @185, 20-18-13-21, couldnt breathe after the front squat

  19. Shanna Reply

    9:50 rx with 115# pull-ups were tough today!

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