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CrossFit Cape Cod Wednesday 10/22/14

October 22, 2014
Friends & Fresh Air. Way Better Than Waiting For An Open Elliptical Machine. 

CrossFit Cape Cod

Workout Of The Day

Partner WOD

For Time
Row 1k
60 Bench Press
Row 2k
40 Bench Press
Row 4k
20 Bench Press

Weight On The Bench Press Should Be Right Around 70% Of 1 RM
Another Guideline Would Be:
Beginner: 115-75/55-35
Intermediate: 155-135/75-65
Advanced: Bodyweight

The East Coast Championships Are Coming. We Will Be Traveling To Boston January 24th and 25th To Watch, Who’s In!?

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  1. Kevin Mikolazyk Reply

    I call Alan Fleck for my partner

  2. Allan Fleck Reply

    This comment has been removed by the author.

  3. Allan Fleck Reply

    Kevin if we are there at the same time lets do It. Thanks for the Invite!!

    Nice pic Ladies!!

  4. jonathan miles Reply

    I was the 5th guy in the group, so did a solo wod of 135 on the bench for 30,20,10. Did rows of 1K, 2K, 3K for 29:45.

  5. Christy Lynch Reply

    Thanks Lee for partnering up with me!! Feeling that one, for sure.

  6. Erin McGee Reply

    This comment has been removed by the author.

  7. Erin McGee Reply

    Love a good partner wod. Had fun partnering with Michelle H.
    Split the 1k into two 500m’s
    Split the 2k into two 1k’s
    And we just both row, row, rowed our boats and did an extra 500m for the 4k, totalling 4.5k at the end. I was planning on a strategy, but lost track. She definitely carried me on the presses. Fun wod!

  8. Erin Meagher Reply

    It was a fun one! Partnered with Andrea – 27:42

  9. HaleyDawn Reply

    Thanks Sarah S for partnering with me! this was actually a fun one 🙂
    44:50 and 55# Bench

  10. Kevin Medeiros Reply

    This comment has been removed by the author.

  11. Kevin Medeiros Reply

    Teamed up with Eric
    33:54 @135#
    My arms were still really sore from Monday and Tuesday. That was a tough one.

  12. Dorene Goldstein Reply

    Teamed up with Sarah Lee this morning! Thanks Sarah for talking about food with me while we rowed 7K. Not sure what our time was but I think we did great!

  13. Heidi Lacava Reply

    44:20 @ 65#

  14. Liz Ouellette Reply

    45:16 @ 60#. Partnered with my one & only swolemate. Brutal first day back after the comp!

  15. Christopher Judkins Reply

    Great classes tonight! Partnered up with Zach “The Bear” “Z-man” Smith @155, I forget our time but it’s on the white board

  16. Allan Fleck Reply

    Teamed up with Terri 38:56 I think..? It’s also I the board Great time!! That was a burner. !thanks for picking up my slack on the bench Terri!!!

  17. Terry obrien Reply

    Allen thanks for picking up the slack on the row
    you put up amazing times
    on the row…I think we did just fine

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