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Mashpee, MA 02649
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Tuesday

December 11, 2012


CrossFit Cape Cod Workout Of The Day

As Many Rounds Possible In 18 Minutes
Run 200
 6 Chest To Bar Pull Ups
11 Kettle Bell Swings
Adv. 2 Pood/1.5*
Int./Adv. 1.5/1
Beginner 1,1/2

*Advanced can meet the following Criteria.
1. Finish with the same time/number of rounds, as the rest of the group.
2. Perform the movement as it should be performed-smoothly and efficiently with the correct range of motion.

Triple Helen 2010 Crossfit Games  



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  1. Jack Reply

    7 Rds, + run (1.0 pood, green band), Great group this morning, lots of support!!!!!

  2. Amy Sch Reply

    7 rounds plus run and 3 pu’s went to red/purple this morning from blue and kipped them for the ctbpu’s. That felt good. Have been doing alot of strict and needed a change for this wod. 1 pood for the kb’s. Great 9:30 class 🙂

  3. Anonymous Reply

    Kurt M
    7 Rnds, 200m, 6 ctbpu’s! Jon, Doc, Danny awesome job with the big boy Kb. Fun class!!!!

  4. jonathan miles Reply

    7 rounds, plus a run. Great having Kurt back. We all admire the smart training you are doing, getting back from an injury. Keep scaling.

  5. David Churbuck Reply

    8 rounds of 250 meter rows, blue band chest-to-bars, and 1.5 pood kettlebell swings. And an extra 100 meters on the Wheel of Pain.

  6. Anonymous Reply

    Chris J

    7 rounds RX 2 POOD + 200m + 6PU’s Awesome workout, that was a fun one.

  7. Brendan Geggatt Reply

    9 rounds plus 200 run and 4 ctb pull ups…used the 1.5, next time I will go for the big boy kb like Chris….as much as we may complain I feel good after an Amanda warm-up and post WOD stretch…great 530

  8. mason Reply

    8 Rnds +200m
    Good job Chris with the 2 pood.
    Brendan, so true, Amanda’s warm-ups get us ready for the WOD.

  9. Anonymous Reply

    Adam said…
    Rx 2pood. 7 rounds + 200m + 6 CTB
    Plus burpees. Still awesome having Kurt back.
    – AB

  10. Amy Kbaum Reply

    8 rounds + run + pull ups RX 1.5 Pood

    Nice work everyone!

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