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September 27, 2012
Doc and Kurt

CrossFit Cape Cod Workout Of The Day

‘The Thing’
AMRAP 20 Minutes
15 Med Ball Sit Ups
15 Lateral Hops Over A Parallette
15 Double Unders
15 Seated Medicine Ball Twists* 20/14 
*The same as the plate twist except using a medicine ball.

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  1. Anonymous Reply

    That was mostly Crossfit Delaware Valley’s Coaches and clients:), nice Rob!

  2. Annmarie Reply

    8 rounds this morning. Good way to wake up!

  3. Amy Sch Reply

    I did my own wod for what I can do 200r, 5 strict ctbpu’s, 10 burpees, 5 pu’s 6 rounds plus 5 ctbpu’s 20 min. Covered my last 2 days burpees also. It was good to get in the box and sweat! 🙂 🙂

  4. Anonymous Reply

    Kurt M
    Rx’d 11 rounds 15 wall all sit-ups.
    Burpees done!
    I had a double under break through today something finally clicked with my timing!

  5. Michael Leary Reply

    9 rounds plus 15 sit-ups and 15 Parallette hops. Singles for DU’s.
    BURPEES or life WOO WHOO!!!!!

  6. Mark Lee Reply

    Exciting when that happens right Kurt! Good job everybody!

  7. jonathan miles Reply

    Great job Kurt. Glad to hear that double under work is paying off. That’s going to be a hard number to beat

  8. David Churbuck Reply

    It was a Thing of Ugly. 7 rounds + 1 sit up. 20 lb. ball. Those sit twists ruined my day. Thx to Jon for forcing me to commit to double unders. Someday they’ll click like they did for Kurt.

    • Mark Lee Reply

      Way to be Dave! You always find a way!

  9. jonathan miles Reply

    13 rounds, plus five sit-ups rX

  10. Anonymous Reply

    Jon that’s a crazy good score! I’m humbled!! Kurt M

  11. Nettie Reply

    9 rounds plus situps, lat hops, double unders and 5 twists. Burpees done! Jon – it was impressive to witness you killing that workout!!!

  12. Mark Lee Reply

    wow-nice Jonny!

  13. Anonymous Reply

    9rounds + 10 situps rx, that was a sweatier than usual wod. – Shawn

  14. Michael Leary Reply

    nice work Jon

  15. Anonymous Reply

    7 Rounds +10 situps. 14# ball. singles

  16. jonathan miles Reply

    Yes, I felt great for 20 minutes. Shana got 13 rx plus 31. She’s the real deal

  17. Andy M. Reply

    Rx’d 12 rounds plus 15 situps and 10 lat jumps.

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