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CrossFit Cape Cod 1/14/14

January 14, 2014

CrossFit Cape Cod

Workout Of The Day

Back Squat

Followed By

AMRAP 12 Minutes
10 Steps Front Rack Lunges 135/95
10 Toes to Bar
20 Double Unders
About the Author
  1. OldNatickRookie Reply

    Love that picture. Rob looks ominous.

  2. Sean Mastro Reply

    nice picture Rob! Excellent work ethic, and great person, Enjoy!

  3. jlockwood Reply

    Two words rob: bad ass!

  4. Erin Meagher Reply

    Love the picture,
    Worked up to 175 for back squat
    I believe it was 4 rounds rx but I can’t be positive:)
    Lunges= hard.

  5. Ann Reply

    Nice picture Robb.

  6. Paul S Reply

    2xBS: 175# (PR)

    WOD: 4 rnds+5

  7. mason Reply

    Yeah teammate Lyda! Way to stay with it. I’m responding to yesterdays post from Rachel. Went to bed early, I’m fighting “this thing” too! Stay healthy everyone.

  8. Sarah Sprague Reply

    115 back squat
    4 rounds 65# should’ve gone a tad heavier…

  9. sarah lee Reply

    Nice Job Lyda!

    100 %.

    Today is already the end of day 12. Is the challenge getting easier for everyone?

  10. Kelly Cook Reply

    165×2, 175×1 back squat; 4 rounds plus 3 lunges at 75# and about 20% actual toes to bar mixed with semi-high kicks, but all doubles.

    100% today.

  11. Faron Reply

    Back Squats @ 155#,
    5 Rds + 10 Lunges. Scaled big time!
    100%, doing pretty good with what I eat, but not so with how much I eat.

  12. Allan Fleck Reply

    Work up to 310# x2
    Just made six round RX first wod ever with DU’s!!!!!
    Wicked pumped. Those lunges sucked!!!!!
    100% today made bone broth soup In the slow cooker strange but good.

    • sarah lee Reply

      This comment has been removed by the author.

  13. Ann Reply

    Worked up to115# x2. 4 rounds +10+ 10, 55# for lunges
    Getting better at stringing 10-15 DU’s, but still need to refine my form.

  14. mason Reply

    Awesome Allan!! Nice job Lyda on the bs and Traci as well! I WANT THOSE LEGS!!! lol
    135# BS
    5 rnds +10+6 RX
    Very winded with this chest cold hoped to wod it out. See how I feel tomorrow.
    How are my teammates doing with the challenge???
    Blog your percentages.

  15. Ann Massi Reply

    100% today. The challenge is getting easier but craving more of that fudge you made Sarah. Mason and Tracy, GET TO BED!!!! I hope you both feel better tomorrow

  16. Sarah Sprague Reply

    100% yesterday…Not quite 100% today, had a little cream in my coffee this morning, not sure where that falls percentage wise…We all want Traci’s and Shannas legs. Lol

  17. Robb Sykes Reply

    Allen n Bushy kicked on the DUs over in the corner

    Hope you all feel better tomorrow

  18. Kristen Menard Reply

    Couldn’t make the WOD yesterday or today because of work.. Hoping to get back in track tomorrow…

    Been doing ok with nutrition though.. 100% yesterday.. But only 75% today – had a glass of wine with dinner and there was some cheese on my salad (I tried to pick it off, but I’m sure I missed some).

  19. Shannah Jaburek Reply

    95# x2 for back squats. 3 rounds plus 10+5, I’d say about 90% of my t2b touched the bar and the rest were very close and all double unders!!!
    100% for nutrition today

  20. Bushy Reply

    Poor sick CFers – Hope everyone is feeling better, including our fearless leader, Traci.

    Congrats on RXing Double Unders today Al.

    Cook – you had the eye of the tiger today! But more like a Katy Perry Tiger, and less of a Survivor Tiger, which i think is actually better, if you know what i’m talkin about…

    S. Sprague – Shane is the nicest kid. Ask him about the terrible prank I almost pulled off this afternoon. oh – and cream in your coffee is an automatic disqualification for you and your entire team. sorry to have to break that news to you in such a cold and impersonal manner, but i know you understand. better luck in the next challenge.

    100% for me today!
    240×2 squat
    6+1 (105)

  21. Bushy Reply

    oh, and Robb – i promised you a smart-ass comment about the picture, but i’m sorry – you look too badass in it. i got nuthin’

  22. Kelly Cook Reply

    Haha Bushy, I’m taking that as a full compliment. I was visualizing myself back squatting!!

  23. Mark Lee Reply

    A Dan Cutrona Original on the picture:)
    100% Today, cravings and appetite are really leveling off in the last 2 days.
    3 rounds, then took 20lbs off. got through 4 then finished my 5th round after the time ran out. Great job everybody!

  24. Nettie Reply

    Not quite 100% the last few days – a few chips during the game, cheese on my salad… And working a lot so haven’t made it in this week. Should be there tomorrow and Friday. Great picture Robb!

  25. KristinP Reply

    100% today. Hurt my neck so I took today off. Hopefully it’ll be better tomorrow!

  26. Sean Mastro Reply

    I think im 80% today, cravings got the best of me at night.

  27. JoJo Mikolazyk Reply

    Worked up to 105 with back squats (p.r.) and 4 rounds + 10 at 35#; doubled up my singles 😉

  28. Lyda Dean Reply

    Awwww!! Thanks for the support you guys! The first couple weeks of this challenge were rough. But I feel great this week! In it to win it! Haha.

  29. Erin Gretzinger Reply

    This comment has been removed by the author.

  30. Erin Gretzinger Reply

    50% today…rice under yummy curry for lunch, and went out to dinner for my neice’s b’day. Never say no to a hibachi grill master, had rice again. Tomorrow is a new day!

  31. HaleyDawn Reply

    75% today… Can’t say no to birthday cake 🙁 100% for rest of meals though

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