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June 25, 2013
CrossFit Cape Cod Workout Of The Day

17 Minute Clock
Run 1 Mile
 With The Time Remaining Do As Many Rounds As Possible Of 10 
Kettle Bell Swings 2/1.5 10 Burpees 

Score Run Time And Rounds

Grampy Fire Fighter and Lilan

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  1. Mark Lee Reply

    The Run is To The Blue Hydrant By The Lake And Back-2 Times.

  2. Christy Lynch Reply

    1 pt today.

  3. Brianna DiBona Reply

    Can’t wait for this!!! 6:30 cannot come soon enough!

  4. sarah lee Reply

    4 plus 10 kb plus 2 burpees RX.

  5. Erin Meagher Reply

    9:00, 4 plus 5 Kb – RX – that was like wicked hard:)

  6. Ann Reply

    7:40 for the run. 5 burpees short of 6 rounds. Used 1 pood. This was my kinda WOD. Happy I went to 6 AM.

  7. Nettie Reply

    8:14 run. 4 rds plus 10 kb and 5 burpees. Used 1 pood.

  8. Mark Lee Reply

    That was wicked hard, Erin:)
    7:03 6 rounds + 2 might have been 7 but I can’t count so to bad for me!

  9. Jen Heinlein Reply

    12:05, 2 rounds + 5 KB with 3/4 pood. Nice morning for a run – stay cool, afternoon WODers!

  10. Marc Pitts Reply

    Many thanks for letting me join the 6am’ers this morning! Great group and fun WOD. Hopefully see you again this week.

    • sarah lee Reply

      Great job this am Marc! You are welcome to come back anytime!

  11. Justine Norton Reply

    1 pt today for nutrition

  12. Christy Lynch Reply

    11:13 for the run today and 3:2, burpees to kb swings.

  13. Jodi Norton Reply

    Didnt make today’s WOD. 1 point for nutrition.

  14. Ivy Reply

    4 plus 3kb rx

  15. Andy Mathieson Reply

    7:15 mile (0:18 slower than last time.)
    Matched my 5 rounds plus 15 for the KBS and burpees.

  16. mason Reply

    6:54 mile…tried to catch Chris J and Dave S, maybe next time I’ll get you guys! Nice job.
    4 rnds rx plus 6kbs
    Last time ran 7:18 and did 6 rnds but not rx’d.
    Nice job everyone at 5:30.

  17. Kelly Cook Reply

    10:30 run, 3 rds plus 7 kb. 1 rd more than last time. Used 35# kb. 2 points for today.

  18. Erin Meagher Reply

    Love seeing our members in the blog by the way!!!

    • Erin Meagher Reply

      AND I lost my first point. Had wine. Damn.

    • Carol Gonzalez Reply

      1pt for nutrition did not make it in. Can I get an extra point for not turning for food when people try to mess w u!!! I thought of a drink and icecream had a smoothie instead (thx Sarah S) # extended family drama

  19. Christopher Judkins Reply

    6:06 for the run, 6 rounds +2 KBS rx that was a gasser I think if I had pushed myself to 7 I would have puked… 2 Points!

  20. mason Reply

    Chris, I’m gonna take that challenge.
    🙂 Oh its gonna happen!!

  21. Kristen Menard Reply

    9:50 for the run and 4 rounds.. 2 points for today!!!!

  22. Andy Mathieson Reply

    Oh yeah. 2 points for today.

  23. Tess Reply

    2 pts for today, 8:26 run and 4 rds plus 10 kb swings and 3 burpees

  24. Natasha Jonas Reply

    8:36 and 4 rounds plus 10 kb and 8 burps. 2 points today
    Frid- 1 point
    Saturday – 1 point

  25. Natasha Jonas Reply

    And oh yeah Sunday no WOD and was at a cookout. So no points that day 🙁

  26. Kerida Rodriguez Reply

    11:22 mile 2 rds. 1 pt today for the WOD. I broke down and had quinoa :/ feeling guilty. LOL

    • sarah lee Reply

      I love that quinoa is your cheat!:)

  27. Rachel Dean Reply

    8:01 + 5rounds rx. 2 points today! I finally got my blog working! YeY :0). Ill have to go back and play catch up.

    • sarah lee Reply

      Nice! That 53 # KB gets heavy. Great work!

  28. Elizabeth Miles Reply

    1 point for nutrition.

  29. Jen Heinlein Reply

    2 points, it was a long day though.

  30. Mark Lee Reply

    2 Points
    Trying to take this challenge one day at a time. Proud of so many for doing it and finding balance1

  31. jennifer simmons Reply

    2 points today

  32. Chloe Pelissier Reply

    10:27 for the run- 3.5 rounds. 2 points for the day 🙂

  33. Ann Massi Reply

    1 point Friday
    1 point Saturday
    1 point Sunday
    2 points Monday
    1 point Tuesday

    Having a rough start to this challenge. My head isn’t quite into it. My daughter left for Afghanistan Friday. Taking one day at a time

  34. Cutrona Studios Reply

    2 pts today.
    9.41 mile. 3 rounds (kb was 18#). Someday I’ll be up to the big kid kb’s 🙂

  35. Cutrona Studios Reply

    2 pts today.
    9.41 mile. 3 rounds (kb was 18#). Someday I’ll be up to the big kid kb’s 🙂

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