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CrossFit Cape Cod, Monday 4/14/14

April 14, 2014
We could not be more proud of the kids and teens, who represented CrossFit Cape Cod today at the competition at Cynergy CrossFit!

CrossFit Cape Cod

Workout Of The Day

Push Press
10 sets of 2
Stay with a medium weight, focus on speed and accuracy, not load. Minimize rest time between sets.

Followed By

For Time
50 Pull Ups
Run 200m
50 Push Ups
Run 200m
50 Sit Ups
Run 200m
50 Squats






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  1. tracibushy Reply

    Congrats to all the kids and teens who competed today!! Great picture, we are so proud of you!

  2. Erin Meagher Reply

    Congrats kids and teens! You made CrossFit Cape Cod proud! It was so fun to watch you all:)

  3. Erin Gretzinger Reply

    A. 65#
    B. 15:13 r/b bands
    Monday’s are always a good reminder that I will be paying for all the junk I put in my body over the weekend…felt slow this morning. However, great way to start the week!

  4. Liz Ouellette Reply

    A) 45#.
    B) 15:44 I think… with a bunch of mods. I only got thru 43 pull ups in Mark’s time limit (5 mins). Fist 20 I used blue and purple bands, last 23 I used blue and red. Box push ups subbed for regular ones.
    Tough Monday morning!

  5. Erin Meagher Reply

    Part a- worked up to 95
    B- 14:41 I think.

  6. Kevin Medeiros Reply

    155# push press
    12:13 with red/green bands. Push ups got ugly at the end.

  7. sarah lee Reply

    Worked from 75-90 on the push press. 15:59 RX. The pull-ups felt great today, the push-ups not so much. Huge 9:30 class!

  8. Terry obrien Reply

    70# – 90# p press
    14:43 RX

  9. Paul S Reply

    75# PPress, 13:31 WOD
    Scaled the pull ups and push ups with bands and box. Made up some time on the 200s.
    Great to see the size of the 9:30 class.

  10. Mark Lee Reply

    135# P. Presses
    9:56rx Josh set a really good pace!
    Everybody’s movements look great at the morning classes! Good Monday!

  11. kerri Reply

    45#-65# push presses 16:40 half w. just green then half w. green and red

  12. Kelly Cook Reply

    Worked from 75-95 on push press.
    17:23 using red and purple bands. Good WOD.

  13. Allan Fleck Reply

    Great job this weekend guys!!
    A. 195#
    B. 8:45 rx chasing Tyler the whole way!

  14. Sean Mastro Reply

    105# Push Press
    R,B,G Bands
    19:30 Yikes.Plenty O room 4 improvement.

  15. Zach Reply

    A) 195#
    B) 12:08 Rx

    Great job kids & teens!!

  16. Ann Reply

    Worked up to 70# then worked on form.
    13:10 I think because I was heading for the last 200 m run before Zach stopped me. Scaled pull-ups and push ups

  17. Christopher Judkins Reply

    A) Worked up to 145#
    B) 10:16 rx trying to catch up to Matt but couldn’t quite get there! Good job tonight everyone and great job teens, must have been a blast!

  18. Shannah Jaburek Reply

    A.) 6@ 45#, 4 or 5 @ 55# …I lost count
    B.) 13:21, 15 pull ups with blue band, rest with blue/purple, box push ups, still too wormy on the floor!

  19. Nettie Reply

    65# and 16:48 with blue band

  20. JoJo Mikolazyk Reply

    12:41 bands, really fun 5:30

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