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CrossFit Cape Cod Tuesday 8/12/14

August 10, 2014



CrossFit Cape Cod


Workout Of The Day

1 Rep Max Weighted Pull Up
1 Rep Max Weighted Dip
1 Rep Max Front Squat
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  1. mason Reply

    26# on weighted pull-up, last time was 18#. Skipped dips did them yesterday.
    FS 145# 10# pr

    • Mark Lee Reply

      Awesome Mase!

      Today we went to the playground for our workout, did pull ups push ups and sprints!

    • Erin Meagher Reply

      Nice Mase:)

  2. Erin Meagher Reply

    Worked on dips,
    5# weighted pull-up 🙂
    145 front squat

  3. HaleyDawn Reply

    Dips w/ a red band
    pull up w/ just a red band- thanks Jamin for the encouragement and reminder to rest
    105# FS- i definitely could have done more though

  4. Sarah Sprague Reply

    No dips for me
    8# weighted pull up
    110# front squat

  5. mason Reply

    Thanks Mark and Erin. Mark that sounds like fun!

  6. JoJo Mikolazyk Reply

    I had a good time this morning! Went from g&b to just b&p on pull ups. Blue band on dips. And 85# front squat. Loved watching people chain kettle bells to themselves!

  7. Allan Fleck Reply

    dips and pull ups 98#
    315# front squat PR!!
    A lot of PR’s at 4:30 great job Guys!!!

  8. Kevin Medeiros Reply

    Did yesterday’s WOD.
    14:17 20#/ r/g bands

    265# Front squat (tied PR, but needed to stop there.)

    Probably my last day this week. I’m having issues with my calf ironically from running and not Crossfit, but I need to rest it for the Road Race and hope for the best on Sunday. Good luck to every one running Sunday.

    Allan – big number on the front squat. Nicely done.

  9. Liz Ouellette Reply

    dips- just a purple band
    pull ups- FIRST STRICT UNASSISTED. I almost died. I didn’t know I could do that. Thanks Traci & Shannah for the encouragement! I kipped a couple too, just to see how they felt.
    Front squat- 125#- 10# PR

  10. Mark Lee Reply

    Wow, congrats on the PRs everyone!

  11. sarah lee Reply

    Great job guys! Congrats Liz!

  12. Liz Ouellette Reply

    Thanks Sarah!

  13. Amanda Darby Reply

    Dip with purple
    1 strict pull up unassisted.. FINALLY!
    90# FS 20# PR!! woot woot!

  14. Kelly Cook Reply

    Congrats Amanda!!

  15. Kelly Cook Reply

    And congrats Liz! Oops!

  16. sarah lee Reply

    Yeah Amanda!!!!!

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