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Crossfit Cape Cod December 11th 2015 WOD

December 10, 2015


Crossfit Cape Cod

12/11/15 Friday


Dead Lift


@ 80% of 1 RM


3 Cycles for Total reps

4 min AMRAP of

12 Cal. Row

12  Ring Dips

2min rest between cycles


Establish A 10RM Thruster

Reminder: Baseball T’s and Sweatshirts will be ordered on Saturday so if you want to place your order, do so on the sheets at the desk.  Also, the lost and found will be finding a home at Salvation Army this weekend.  So, please go through it if you are missing something.  Thank you.

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  1. Lynchie Reply


  2. Andy Mathieson Reply

    A. 355# x5 unbroken
    B. 9 rounds + 5 cal Rx

    • Erin Meagher Reply

      Nice job Andy!!

      • Andy Mathieson Reply

        Thank you

  3. Andrea Meagher Reply

    135# x 5
    6 rds purple band
    Fun 5:30! Thx josh!
    Have a nice weekend everybody

  4. Erin Meagher Reply

    6 rounds purple band!
    Funnnn Friday!!
    Thanks Josh!

  5. Josh Reply

    FUN FRIDAY!!! My 5:30 crew were ready this morning!

    9 + 6

  6. Kevin Medeiros Reply

    A: 405# x 5 unbroken – last one wasn’t pretty.
    B: 6 rds + 12 cal red band/straight bar thingy

  7. pauls Reply

    7 rounds
    8:30 & 9:30 classes were big, happy and energetic; great to see.

  8. Emily Arnick Reply

    175# unbroken
    7 + 2 purple band

  9. Sarah Lee Reply

    The morning classes were PACKED! So so fun. Everyone was moving so well. Nice job Kevin with that DL.

    • Kevin Medeiros Reply

      Thanks Sarah. Sorry if I made you a little nervous on that last rep

  10. Justin Reply

    315 for 3 of the 5 sets. 9+8 for the wod

  11. Eryn Reply

    #200. 6 rounds two rx 4 with purple band

  12. Sarah Lee Reply

    5 plus 12 purple band- rings.

  13. Terry Reply

    7 rnds + 4 1 rnd RX then purple band

  14. Sarah S Reply

    5 plus 17 purple band

  15. Kelly Cook Reply

    5 rounds plus 21 with box dips
    Optional 85×10
    Thanks Liz and Heidi both for working with me today! And thanks Jamin for all of the encouragement on those thrusters!!

  16. Erin Lewis Reply

    150 x5 unbroken
    6 + 6 blue band rings

  17. Mase Reply

    225 x 5 unbroken

  18. Hatch Reply

    #205 partnered with the big kids Meagher and Bushy today. How’s that for a trio.
    Such awesome energy at 5:30 am with Josh’s warm up games. Even tho Bushy cheated and tried to knock me over. Twice. And great throwback muuuuzzic today DJ Jazzy Josh….Holla!
    Fun flashback fierce flowing Friday! Woot!
    Oh and I completely lost all track of my score on the Met-Con. ….Squirrel

    • Kevin Medeiros Reply

      A lot going on in this post Michelle:-)

      • Sarah Lee Reply

        I know… I wish I was there.

  19. Jamin Reply

    Sam miles, impressive as usual. Figured out kipping dips and was crushing it. I got 345#. 10+6rx… I like dips

  20. Sarah Lee Reply

    Has anyone mentioned how cute Christy is in this picture?

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