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CrossFit Cape Cod, Sunday 4/20/14

April 20, 2014

CrossFit Cape Cod

Workout Of The Day

Power Clean On The Minute For 9 Minutes 
3 Reps At 75% Of 1 Rep Max

Followed By

AMRAP 12 Minutes
12 Hang Squat Cleans 75/55
7 Push Ups


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  1. Terry obrien Reply

    Great picture Mason ( that was a definite rep)
    So awesome we have a regional competitor
    You are a great coach so its no surprise you made it to the next level : )

  2. mason Reply

    Aww thanks Terry! It’s been exciting to challenge myself during these events. However, it’s going to be nice to rest for a few days. Without a doubt, you will be crushing these wods next year!!
    Thank you to everyone for all the support!

  3. Ashley Reply

    Way to go Mase!! Your definitely an inspiration!!! Good luck and thank you

  4. Mark Lee Reply

    Great to WOD with the Sunday crew! Jon I think you had time for a few more workouts!

    185 for the a part
    10 rounds + 8 hsc

    Enjoy the beautiful day everybody!

  5. Amy Squeglia Reply

    Loved the Sunday crew! Jon you definitely could have squeezed in a few more WODs. Michele and I are working on developing a rubbery type hand dip to prevent hands from ripping so stay tuned.

    Worked from 85-105 on part A
    7 rounds + 3 hsc

    Go Mase!!!!!

  6. Michelle Hatch Reply

    Agreed Mark! I feel like an underachiever watching Jon’s “WOD-a-thon”!
    Amy, we need to make some kind of Naugahyde hand grips to complete my full line of Naugahyde crossfit gear. What will we name them?

    Part one- 65. Working on technique with power cleans.

    Part two- 6 rounds plus 5 HSC
    RX

  7. jonathan miles Reply

    185 for part 1, 9 rounds even on oart 2. Hope to walk tomorrow. I missed the last week and was trying to play catch up with you beast

  8. Sarah Sprague Reply

    85#
    5 rounds plus 4…used plates to keep push up form.
    Looking strong Mason! Almost done.

  9. Liz Ouellette Reply

    This comment has been removed by the author.

  10. Liz Ouellette Reply

    45# all around.
    6 rounds even. I didn’t do the squat portion of the hang squat cleans… I really need to work on my squatting..
    Fun Sunday!

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