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CrossFit Cape Cod, Wednesday 3/11/14

March 12, 2014

Another Sub For Rope Climbs

CrossFit Cape Cod 

Workout Of The Day

10 Power Cleans
50 Box Jumps
8 Power Cleans
40 Box Jumps
6 Power Cleans
30 Box Jumps
4 Power Cleans
20 Box Jumps
2 Power Cleans
10 Box Jumps

Weight On The Power Cleans Is 185/135 
For The Box Jumps 24/20

Enroll your Kids and Teens in our summer programs! crossfitintro@gmail.com 

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  1. Kevin Medeiros Reply

    11:47 135/115#

  2. Allan Fleck Reply

    13:05 RX
    2 months ago i wouldn’t of even thought about doing this WOD with that weight!! Thanks for all help coach’s!!!

  3. Nettie Reply

    14:42 75#

  4. Sean Mastro Reply

    Rehab Substitute, 50,40,30,20,10

    Sit Ups
    Push Ups
    3 Rounds 700m in last 3 rounds

    Record Time.

    and…I don’t know how long it took! ???

  5. Kelly Cook Reply

    14:35, 95#. Great 4:30 crew, and I especially enjoyed the Allan, Bushy, and Jamin three-man, hand-holding box jump just before the WOD. It was very, very normal.

  6. Mark Lee Reply

    Sorry I missed that Kelley!

  7. Michelle Hatch Reply

    Public health announcement:
    While recovering from any illness with limited lung capacity, i.e. pneumonia, influenza etc, perhaps listen to your physician and rest for a week. Unless you are a crossfitter. Then by all means, go at it full force anyway and drill urself into the ground.

    First time I’ve ever had an incomplete WOD. 2 power cleans and 10 box jumps short of finishing. I didn’t want mark to have to scrape me off the floor and dump me into an ambulance so I stopped while my lungs were still functioning. YOURE WELCOME.

  8. OldNatickRookie Reply

    14:48 115#

  9. Erin Meagher Reply

    I caught the tail end of the man jump.
    15:48? Took me hours. 115 clean.

  10. tracibushy Reply

    10:33? I think 105#

  11. Christopher Judkins Reply

    Great big 5:30 class, nice job everyone! Good to see you back Amy C! Also I too am very upset that I missed the three-man hand holding ceremonial box jump.

  12. Nettie Reply

    The 3 man box jump was a very special moment at C3 – sorry for all who missed it. I wasn’t sure Kelly was going to be able to do the WOD after witnessing that – she was so weak in the knees!

  13. sarah lee Reply

    Michelle I understand. Once getting over the worst sickness ever I tried to do Karen. (150 Wall Balls) I thought I could sweat it out but curled up in a ball after 30 reps and I’m pretty sure I cried a little. Sometimes your body needs rest.

    • Michelle Hatch Reply

      I would have cried Sara but I was desperately trying to catch my breath and stop coughing like a 87 year old smoker with emphysema! I had no breath left for crying.

  14. Kelly Cook Reply

    I’m not going to lie. The man jump was very exciting for me. It may have thrown me off my game a bit!!

  15. sarah lee Reply

    How did I miss the box jump? I was there all afternoon. Such a disappointment.

  16. Kelly Cook Reply

    Sarah, it was a fleeting moment, but it was still very special.

  17. Ann Reply

    Sorry I missed it too arriving for 5:30 class
    That was a lot of box jumps. Went a little light after being away 65# 14:15

  18. Heidi Lacava Reply

    13:43, 75#

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