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Crossfit Cape Cod December 15th WOD

December 14, 2015

Crossfit Cape Cod

12/15/15 Tuesday

Strength

Bench Press

5-5-5-5-5 @ 80%

MET-CON

3 Cycles of:

4min work

2min rest

Row 500m

Max Goblet squats 2/1.5

score is total reps of goblet squats

Optional

Weighted  Ring Dips

4-4-4-4-4

with L-sit rope climb in-between sets

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  1. Christopher Judkins Reply

    HUGE and lively 530 class this morning! Great work on the squats everyone, always impressed by you guys getting after it so early in the morning. AWESOME!

  2. Amy Squeglia Reply

    Benching! My favorite! I think it was actually humid at 5:30 this morning! Thanks Chris

  3. Andrea Meagher Reply

    85#/ 22, 24, 22 (yellow kb).
    Thanks Chris!!!

  4. Andy Mathieson Reply

    165#
    73 Rx

  5. Erin Meagher Reply

    Fun.105
    24,22,23 RX for squats. Jelly legs!

  6. pauls Reply

    100#
    25,25,22 @ 1 pd

    9:30 class used all the rowers.

  7. Sarah S Reply

    60# shoulders no likey
    49 squats @45# kb

  8. Emily A Reply

    First set 105#, the rest 100#
    83 squats RX
    why was that so hard??

  9. Kelly Cook Reply

    Did a mix of 95 and 105 for my sets of 5. Didn’t get through all 5 at 105.
    30, 27, 25 Rx
    My legs are toast.

  10. Terry Reply

    110#
    B) 74RX
    Very tough

  11. Josh Reply

    215#
    123 Rx. Thanks for the push Ty and Mase!

  12. Jennifer Lockwood Reply

    First day back from vacation is tough. 85# and total of 41 squats.

  13. Allan Reply

    255#X5
    50,46,42 – 138 Rx
    up to 2p dips x4

    • Erin Meagher Reply

      50?!! That’s nuts fleck.

  14. TyTy Reply

    A) 215×5
    B) 109 Rx. Painful one!
    Opt) complete with 1 pood for the dips

  15. Jonathan Miles Reply

    1) 195
    2) 101 RX legs are still shaky

  16. Erin Lewis Reply

    95#
    73 @1 pood

  17. Mase Reply

    All male club at 6:30!! Woohoo nice job guys! Way to hang in with those squats Josh!
    No bench press today did barbell rows 85#
    62rx
    Nice job on that Emily!

  18. Sarah Lee Reply

    I was loving my huge classes today! Strong work and great form everyone!

  19. Christopher Judkins Reply

    185# x 5 on the bench and 72rx. Gotta shake this cold but glad I did it. Can’t wait for overhead squats tonight!

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