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CrossFit Cape Cod Friday 7/25/14

July 25, 2014
One Of The Classes From The “Hats On For Mike” WOD
CrossFit Cape Cod
Workout Of The Day
“Power Total”
1 Rep Max
Back Squat
Bench Press
Deadlift
Combine The Score Of All 3 Lifts For Your Total.
About the Author
  1. sarah lee Reply

    Mark and Allen Fleck are doing a competition this Saturday at Baystate CF in Plymouth. A few of us are going to cheer them on. You guys will do great!

  2. Brianna Diminico Reply

    Good Luck Al & Mark! Kick ass 🙂 BEAST MODE!!!

  3. OldNatickRookie Reply

    Good Luck Team C3

  4. Erin Meagher Reply

    Good luck Mark and Allen!!!
    185-squat
    125- bench- pr!
    235- Deadlift
    Felt pretty good today-
    I don’t know what you were squatting Kevin- but it looked like a LOT! Nice job! Happy Friday!

  5. Mark Lee Reply

    Thanks evyone! We will do our absolute best to make you proud!

  6. JoJo Mikolazyk Reply

    Godspeed guys!
    285 total

  7. Kevin Medeiros Reply

    This comment has been removed by the author.

  8. Kevin Medeiros Reply

    Good luck Mark and Allan!

    365# squat – Quick turnaround from last night and that mile caught up to me on my attempt at 385#. Next time.

    195 bench

    375# deadlift

    I thought I had done 385# on the squat at some point but all I can find is 365# so tied PR on that, bench is a PR (just haven’t done much benching), and 375# is a PR on deadlift. All and all it was a good day. Thanks Michelle for the comic relief this morning.

  9. Chris Massi Reply

    275# BS (30# PR)
    165# BP (20# PR)
    365# DL (20# PR)

    805# Total

  10. Heidi Lacava Reply

    Total 445#
    BS 155#, BP 85#, DL 205#

  11. Erin McGee Reply

    Yeah Mark and Al!!! You guys will do great! Woohoo

  12. Liz Ouellette Reply

    PR city at the box tonight!
    150# back squat- 15# PR
    85# bench press- 10# PR
    205#(!!!) deadlift- 30# PR!!!

    Congrats to everyone who had PR’s tonight, & good luck tomorrow Mark & Al!

  13. Liz Ouellette Reply

    Oh, my total was 440.

  14. Jen Heinlein Reply

    Good luck tomorrow, Mark & Allen!
    Fun WOD with Kelly today! No PRs for me, but it felt good. 475 total

  15. Mark Lee Reply

    Follow the instagram account crossfitcapecod for updates tomorrow!

  16. HaleyDawn Reply

    thanks Sarah Lee and Molly for working with me and pushing me tonight!

    back squat -125- 10# PR
    Bench- 85- 5# PR
    Dead Lift- 165- 20# PR

  17. Shannah Jaburek Reply

    150# back squat (5#PR, 30# heavier than last time we did this WOD)
    95# bench press (15# PR)
    215# dead lift (10# PR)
    460# total (55# higher total than last time we did this WOD back in Jan!!!)

  18. sarah lee Reply

    Great job today everyone!!! I wish you were all ringing the bell because it wouldn’t have stooped all night!

  19. Kelly Cook Reply

    190# back squat (5 pound PR)
    105# bench (tied PR)
    235# deadlift (5 pound PR)
    Great to work out with Jen today!

  20. Kelly Cook Reply

    Oh, 530 total.

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