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CrossFit Cape Cod, Wednesday 3/5/14

March 05, 2014
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CrossFit Cape Cod

Workout Of The Day

Power Clean and Jerk
5 Reps On The :45 seconds for 6 Rounds

Followed By

21-15-9
Burpees 
Box Jumps 24/20

Please be sure to hand in your final Nutrition Challenge results. We will announce the winner Friday!



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  1. Erin Meagher Reply

    85 for the first part
    5:51 part 2

  2. Andy Mathieson Reply

    95# for clean and jerks
    5:18 for second part (did 20″ box step ups for box jumps)

  3. Kevin Medeiros Reply

    95lb 6:12
    Harder workout today than it sounded, especially after the reps of squats last night at 5:30 and then turning it around for the 9:30 class this morning. Box jumps were tough especially at the end.

  4. Paul S Reply

    55# with bad shoulder for first part.
    6:51 for WOD

  5. Terry obrien Reply

    80 # for clean and jerks
    5:22 part 2

  6. Michelle Hatch Reply

    #65 power cleans

    6:07

    NOT on an RXd box. Still scared of smashing my face in !!

  7. Christopher Tufts Reply

    75 I think I ended up letting my shoulder talk me out of picking up the bar bell again at about 24 reps… as a side note, I really need to start eating paleo again, the inflammation in my shoulders has been ridiculous…

    and I did 7:50 Rx

    24″ is really high when your short!

  8. JoJo Mikolazyk Reply

    45#
    6:50 RX fun!

  9. Allan Fleck Reply

    115# 3:49 box jumps got hard real quick!

  10. Heidi Lacava Reply

    65#…6:16

  11. Kevin Mikolazyk Reply

    4:56…..95#

  12. KristinP Reply

    75# 7:23 RX. Tough one to come back to after a week of the plague!

  13. Zach Reply

    A) 135#
    B) 6:31Rx

    Kevin- that evening class to morning class turnaround is killer. Feels like you never stopped.

    Allan- that’s an insane time. Try getting away from the 6″ box next time.

  14. Ashley Reply

    55# 6:04rx

  15. sarah lee Reply

    65/70 (probably should have gone heavier but it felt good)

    5:39 RX.

  16. Christopher Judkins Reply

    A) 95#
    B) 4:42

    Thank god we finally have some security in this place.

  17. Nettie Reply

    65 for clean and jerks
    6:54 part 2

  18. Matt Reply

    Four minutes: thirty.
    Ninety five on clean and jerks.
    Haikus are the bomb.

  19. mason Reply

    95# for clean and jerk from the floor.
    4:38 burpees and situps, tweak in the knee so no box jumps 🙁

  20. HaleyDawn Reply

    752 for the WOD finally moved up to the 20″ box!

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