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CrossFit Cape Cod Monday 6/16/14

June 16, 2014
Liz O. and Shannah, Swole Mates

CrossFit Cape Cod

Workout Of The Day

Front Squats
Max Reps At 80% Of Your 1 Rep Max

Followed By

3 Rounds For Time
10 Squat Cleans 135/95
20 Box Jumps 24/20


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  1. Erin McGee Reply

    A. 95# × 5
    B. 9:44 (split 65/55)
    Made it through 60 box jumps rx without a shin bite. It’s a good day!

  2. Erin Meagher Reply

    Yay Erin:)
    Did hang cleans- 6:24? Step ups

  3. Chris Massi Reply

    175×9
    10:45 Rx

  4. Kevin Medeiros Reply

    A: 185 x 9
    B: 8:47 started at 115# x 1 and moved down to 95# x 2. Still fighting through discomfort in my elbow/arm. It’s getting better, but cleans seem to aggravate it more than anything else. Knocked my shin on the second to last box jump and didn’t realize how bad until I got home and had a blood drenched shin and sock. I did gross out my daughter so that’s a win. Also got some extra work in at Quasnet Field Day through a few rounds of tug of war:-)

  5. Andy Mathieson Reply

    A. 165# x9 squats were just not there today. Couldn’t get my knee warmed up.
    B. 11:14 Rx

  6. Heidi Lacava Reply

    A. 105#X10
    B. 8:49 @ 65#

  7. Allan Fleck Reply

    A. 230#x 11
    B.6:47 rx Box jumps were brutal!

  8. sarah lee Reply

    120×5.
    8:49? 65 pounds.

  9. Kelly Cook Reply

    A. 130# x 6
    B. 12:58 Rx–brutal!

  10. mason Reply

    120×8 front squat
    10:57 rx

  11. Renee Heffelfinger Reply

    This comment has been removed by the author.

  12. Frank Heffelfinger Reply

    It was great dropping in on the 6am crew this morning before heading back to PA. Thanks for letting me hang with you all and I will be back on my next trip to the Cape.

    Got up to 165# x 5 on the Front Squats

    9:05 @ 95# and 24″ box

  13. Mark Lee Reply

    Thanks for dropping in Frank!

  14. Shannah Jaburek Reply

    A.) 8 × 80
    B.) 9:30 with 55# and 20 in box

  15. Jen Heinlein Reply

    95# x 8 for the front squats; 11:49 for the WOD with 45#. Just trying to hit all the reps!

  16. Zach Reply

    A- 280# x9
    B- 7:43
    Subbed 15 DL’s @ 235# for squat cleans

  17. Christopher Judkins Reply

    A) 185×5
    B) 8:43rx

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