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CrossFit Cape Cod, Tuesday 4/22/14

April 22, 2014
Bear Crawls

CrossFit Cape Cod 

Workout Of The Day

8 Sets Not For Time
1 Hang Power Snatch
1 Power Snatch From Below The Knees
1 Power Snatch From The Ground
3 Overhead Squats*
Compare To 2/25/14
*Sub For Overhead Squats Is Overhead Lunges x 6

Rowan’s Pull Up Pr during the C3 Kids Class!
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  1. Erin Gretzinger Reply

    Way to go Rowan! Way to keep it strict!

  2. Erin Meagher Reply

    Aw! That’s my girl:) she couldn’t do that a few weeks ago!!

  3. tracibushy Reply

    Go Rowan!! Strong like her momma!

  4. mason Reply

    Yeahhhh Rowan!

  5. Erin Gretzinger Reply

    45 to 65 × 2
    Thanks Sarah for the encouragement on that last round, I needed it!

  6. sarah lee Reply

    Good job Rowan!

    Great 6 AM class! Everyone worked hard and some PRs were set.

  7. Kelly Cook Reply

    Great job Rowan! Worked from 45# up to 80# today, going up 5 pounds per set. I think my form was a little ugly on the last round, but I was able to go up 15 pounds from the last time we did this workout.

  8. Paul S Reply

    65-85# Did cleans and front squats. Shoulder felt good not going overhead. Rowan, I don’t really know who you are, but great work, keep it up.

  9. Erin Meagher Reply

    Worked up to 80 then attempted 85- got the hang ground and squats bit couldn’t snatch above the knee!
    Had a lovely workout with my mom and mark and Sarah Lee:)

  10. Jen Heinlein Reply

    Yeah Rowan! Great job!!
    35# to 75#, then back down for some practice. I LOVE lifting!

  11. Sarah Sprague Reply

    Worked up to 55#
    How cool that three generations of strong woman are doing Crossfit! Great job Rowan!

  12. Chris Massi Reply

    Started at 75# and stayed there. Was pretty hungover this morning at 6 am, but I’ll use working on form as my excuse….

  13. Terry obrien Reply

    65 to 80#

  14. Ann Reply

    Snatches were 35-65 my form was flagging on the 65 but that’s a PR for me. OHS went up to 55. Again a PR. This was a tough WOD for my but I’m glad I showed up!!!
    Anyone want to run a few miles with me let me know. I’m practicing for the 5 mile race may 18th.

  15. Heidi Lacava Reply

    Worked up from45# to 70#

  16. Michelle Hatch Reply

    I was just in my own world this morning! Lol. Ask Ann and Sara S. Completely did my own WOD (no surprise to anyone at 6am) I did cleans but added my squats at the end of each rep. I did what was required but just out of order! Hoping this shoulder issue is temporary ):-/
    Used #65

    • sarah lee Reply

      Well at least you were working out at 6am!

  17. Christopher Judkins Reply

    Worked up to 115# and OH squatted to failure on the last two sets. 20# heavier than last time. Then dropped to down to 75# for some extra to work on pulling under into full squat. Good practice day!

  18. Kevin Medeiros Reply

    Need work on overheads.

  19. Mark Lee Reply

    Stopped at 155, again. just didn’t feel it today. 175 next time.
    Did 100m sprints at the track in the afternoon. Fastest 15sec

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