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CrossFit Cape Cod, Friday 3/14/14

March 14, 2014
CrossFit Cape Cod 

Workout Of The Day

“Tabata Something Else”

Row
Pull Ups
Push Ups
Sit Ups
Squats

:20 sec on, :10 sec off x 8 Rounds
Record the lowest score from each exercise and add the 5 scores for your total score.
(Ex. Row 9,8,8,7,7,7,7,7. Score is 7)




We will do Open WOD 14.3 On Saturday!
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  1. OldNatickRookie Reply

    Someone has to figure out the most efficient weight loading for 14.3.

  2. Christopher Tufts Reply

    32 – 6,3,6,9,8 (I think) I really like this WOD when it comes up, you really need to pace yourself and when you get into round 6-8 it pushes you to keep the tempo that you set in rounds 1-3.

  3. JoJo Mikolazyk Reply

    24 (g&b) really fun 930 class!

  4. mason Reply

    Tom here is my thought, check my math and efficiency:
    45# bar with 45’s= 135
    add 25# each side=185
    add 2 10’s each side=225
    strip the 10’s put on the 45’s=275
    then put back on the 2 10’s=315

  5. Andy Mathieson Reply

    I really wish I could do 14.3! That is my kind of WOD. I’ll have to revisit that when I’m 100%.

    Today’s WOD – 44 (did lunges for squats. My numbers were 8, 5, 7, 15, 9.

  6. Mark Lee Reply

    I think you would just strip the 25’s when you are going from 275 to 315 and add a 3rd set of 45’s

    For the women’s weights
    Start with 25’s (95) 10 Reps
    Strip those and put on 45’s (135) 15 Reps
    Add 10’s (155) 20 reps
    Strip the 10’s, Add back the 25’s (185) 25 Reps
    Add 10’s (205) 30 Reps
    Add a pair of 10 again (225) 35 reps

  7. jlockwood Reply

    36 points. 4,4,9,10,11

  8. Sean Mastro Reply

    39 12,4,4,9,10

  9. Ann Reply

    40 4, 4, 3, 15, 14.

    Erin and Michelle call me to finalize race details.

  10. Ann Reply

    40 4, 4, 3, 15, 14.

    Erin and Michelle call me to finalize race details.

  11. Jen Heinlein Reply

    I hope I can do 14.3 Monday am.

    So excited to PR my snatch at the last olympic lifting clinic! I’m really glad you decided to run it, I learned a TON. Thank you for your help, Jamin!

  12. Allan Fleck Reply

    6,8,9,11,17 51 total
    175# snatch tonight thanks Jamen for a great string of classes!!!

  13. Shannah Jaburek Reply

    42 total; 4,4, 9,13,12

  14. Nettie Reply

    38 – 5,4,3,16,10
    Congrats Jen!

  15. Heidi Lacava Reply

    44 total 5,2,8,13,16

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