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CrossFit Cape Cod, Monday 3/31/14

March 31, 2014
Thank you Laura, and everyone who came out to support the memorial WOD for the Fallen Heroes From Boston Fire Dept.

CrossFit Cape Cod 

Workout Of The Day

Front Squat
3-3-3-3-3

Followed By

15-12-9
Hang Power Clean 135/95
Front Squat 135/95
Chest To Bar Pull Ups


For Those That Asked About The Donations To The Families of the Fallen Boston Fire Fighters Here is the Link


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  1. Mark Lee Reply

    If you are on Instagram, follow CrossFitCapeCod!

  2. tracibushy Reply

    Awesome Laura!!

  3. OldNatickRookie Reply

    Awesome Laura, I wished I could have been there.

  4. Kevin Medeiros Reply

    From a son and grandson of retired firefighters, what a nice event and great gesture of respect for all first responders, especially for Michael Kennedy and Edward Walsh. Wish I could have been there today.

  5. Erin Gretzinger Reply

    Great picture!
    105 x 2 (5# pr from Dec.)
    12:36 @75# (10# weight increase from last time) b/p bands

  6. JoJo Mikolazyk Reply

    Awesome

  7. OldNatickRookie Reply

    Crossfit Open 2014 done.

    14.5 24:41 Thanks Fanon for your judging.

    This was my first completed Open. Had PR’s in Pull-Ups and Toes to Bar.

    Thanks C3 for getting me here.

  8. Robb Sykes Reply

    Good for you Tom, way to rise above adversity!

  9. Paul S Reply

    Good to be back. Shoulder is a lot better but still going light on weight for a while.
    3×140# (pr)
    11:25 for WOD (65#clean/75#FS) green band pull ups

  10. Kevin Medeiros Reply

    225# x 3
    11:57 @115# green/red bands

  11. Michelle Hatch Reply

    Front squat 125# x 1…
    #65 for hang cleans but went last round to deads due to my shoulder.
    Used red and purple bands for CTB.

  12. Chris Massi Reply

    175# on FS 19:09 on the second part. Struggled through @ 135# on the power cleans. Used blue band for 15 & 12 rep C2B and Red band on 9

  13. Terry obrien Reply

    This comment has been removed by the author.

  14. Terry obrien Reply

    135# x 3 14:17 @ 85#

  15. Heidi Lacava Reply

    125X3… 15:37 @ 75# purple band

  16. Kelly Cook Reply

    140×3 front squat, 13:05, 95#, red/purple bands for the WOD. I really struggled through that. This was my first day back after about a week of having the flu. Still not close to 100% energy, but nice to be back.

  17. Sean Mastro Reply

    Break Thru!! Instruction today!! Great way to Coach Power Cleans!! Thank You!!

    195# x 3

    time? 75# G-B-B

  18. Allan Fleck Reply

    245# x3
    8:13 RX.
    What a great Job Mason you pushed through the pain!! Your efforts was inspiring!!

    • mason Reply

      Thanks Allan! It’s been fun doing the open with you. You did awesome on this wod.

  19. jlockwood Reply

    105×3, 45# 10:26, green and red bands then switched to green and blue.

  20. Sarah Sprague Reply

    100 X 3 ran out of time, sorry Molly!! 14:38 @ 65#…Mason you did so awesome tonight, You inspire me to work harder!

    • mason Reply

      Thanks Sarah!! I appreciate it and your kind words after the wod.

  21. Sarah Sprague Reply

    This comment has been removed by the author.

  22. Shannah Jaburek Reply

    95×3…10:56 with 55# and blue band
    I did reach my first goal I set for myself which was to do a pull up without any bands…I did one on Saturday and then did another one tonight just to prove it wasn’t a fluke!!!

  23. Liz Ouellette Reply

    Worked up to 60# front squat x 3 I think.
    WOD 12:58, 45#, blue and purple bands…a step up for me from blue and red! woohoo! My goal was to be under 13:00 for this WOD, so I’m patting myself on the back for this one.

  24. Mark Lee Reply

    245 x 3
    9:34rx

  25. JoJo Mikolazyk Reply

    Ugh rough day back for me, 75#. WOD 11:00 45# g&b

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