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CrossFit Cape Cod, Wednesday 4/30/14

April 30, 2014

CrossFit Cape Cod

Workout Of The Day

Speed Back Squats
12 sets of 2 at 65% of 1 Rep Max

Followed By

3 Rounds
25 Wall Ball 20/14, 10″/9″
25 Sit Ups
Run 400m

There will be 2 meetings for the nutrition challenge that starts May 5th. Wednesday 4/30/14 at 6:30pm and Monday 5/5/14 at 6:30pm. 

Sarah and Jon 2008
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  1. Christopher Judkins Reply

    Look at all those beautiful planks!

  2. sarah lee Reply

    Nothing like bonding over sit-ups with your big brother. Jon, what happened to the red shorts?

  3. Erin Gretzinger Reply

    B. 13:37 rx

  4. mason Reply

    Huh, Jon with hair…I’ve never seen him with hair.

  5. Terry obrien Reply

    A 100#
    B 13.49 RX

  6. Kevin Medeiros Reply

    A: 185#
    B: 14:24 run row run 20#
    Tough turn around from 5:30 pm yesterday to 6 am today, but a great group this morning.

  7. Paul S Reply

    A 105-115#
    B 14:36 10#
    Today is my last day as a full time member of C3 for the winter season. In previous years I have done my summer workouts when I can at my garage gym due to my very tight and erratic summer schedule, and returned in the fall. I have never liked completely leaving the C3 community for a few months, so this year we are going to try something different.
    Mark has suggested and nicely offered me a punch card type membership for the summer to come when I can. Starting later on in May, I should be in once a week or so for the 8:30, class, and stay through the next one to use some of the equipment I don’t have at home like the sleds and GHDs, as part of some sprint training I will be doing for an event in August.
    To those I don’t get to see, please have a healthy and safe summer, and see you in the fall.

  8. Kevin Medeiros Reply

    I can’t make either of the meetings for the nutritional challenge, but I’m interested in taking part.

  9. Erin Meagher Reply

    14:29 rx

  10. Michelle Hatch Reply



    I loathe running.

    The end

  11. Kelly Cook Reply

    115#, 13:51 Rx. I look forward to not running in the frigid tundra once spring actually arrives.

  12. Mark Lee Reply

    220 Back Squats
    11:34 Rowed
    See you soon Paul!
    Kevin I will try to catch you up monday morning.

  13. Allan Fleck Reply

    220# BS
    12:53 with ghd. I agree with Kelly.!!
    Paul enjoy summer, hopefully it comes tomorrow !!!

  14. Shannah Jaburek Reply

    95# BS
    14:41 with 10# WB

  15. sarah lee Reply

    1/2 95, 1/2 105 Back squats.

    12:18 RX. Fun wod. Kelly you are so fast at wall balls!

    Paul have a good summer. I’m glad we will still see you once a week!

  16. Andy Mathieson Reply

    115# back squat
    14:33 with GHD sit ups

  17. Zach Reply

    275# BS
    12:55 Rx

  18. Kelly Cook Reply

    Sarah, you crushed this WOD. I thought I might keep up with you at first, but you blew me away on the running! I love pushing each other though!

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