168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

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October 30, 2012

CrossFit Cape Cod Workout Of The Day

Power Clean Work To A 1 Rep Max

Followed By

4 Rounds Of AMRAP 3 Minutes
1 Minute Break Between Rounds

3 Hang Power Cleans*
5 Burpees
7 Box Jumps 24/20

*Use 70% Of 1 Rep Max


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  1. mcgrail Reply

    Only 4 brave souls made the 6AM class!

    Ryan, Annmarie, Tom S, and MPL! Way to get after it. Nice PR by Annmarie on her clean…We think MPL and Tom had a PR (but they don’t record their WOD results – so how would you know)…Start recording your WODs!

  2. sarah lee Reply

    120 power clean
    130 hang power clean (5 pound pr for both)

    12 rounds + 1 clean. 95 pounds

    Congrats to everyone on your prs,

  3. Mark Lee Reply

    Nice job on all the PRs at 9:30!
    12 Rounds 185

  4. Annmarie Reply

    Thanks Mike! I also got 8 rounds + 3 hang cleans at 65#. So happy you had power this morning – needed to work out some of that hurricane! lol

  5. SarahSprague Reply

    85# power clean. 11 rounds plus 3 hang cleans at 55#.

  6. Erin Meagher Reply

    140 pound power clean! Yay! Pr!
    10 rounds plus 3 cleans. #105
    Nice job everyone!

  7. Anonymous Reply

    48 burpees done!
    205 lbs power clean
    145lbs for WOD
    12 rounds 3 power cleans and 1 burpee!
    Thank you to Bobby, Peter, and Doc for pushing a blistering pace! Awesome job guys! Kurt M

  8. David Churbuck Reply

    11 rounds + 3 cleans (145# was 70% of my 1 rm of 205 (pr)).

    I needed that after, let’s see … three days on the couch

  9. mason Reply

    115# PC
    12 rounds at 75#, 15 du’s, and 24″ box
    Adjustments for the shoulder.

  10. mcgrail Reply

    225 clean
    13 +1 @155

  11. Anonymous Reply

    75# 1 rm pc. 9 rounds + 5. 55# hang power cleans and 12″ box-Sabra

  12. Anonymous Reply

    245# clean
    9 rounds +1 @ 185# – too heavy, should’ve dropped little weight.

    -Zach

  13. Amy Kbaum Reply

    130 power clean

    14 rounds at 90#

    Nice job everyone!

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