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CrossFit Cape Cod Wednesday August 12th

August 11, 2015

cldmasemarksarahCrossFit Cape Cod WOD

Strength

Bench Press

Work Up To 10 Reps With 75-80% Of Your 1 Rep Max

Go By How You Feel

Conditioning

3 Rounds For Time

Run 400m

30 Air Squats

20 Push Press 75/115

Optional

Clean

3 Reps Every 2:00 For 20 Minutes

Use weight that doesn’t force poor mechanics. Don’t be to proud to go down in weight if technique is not there. On the other hand, If you’re feeling good go heavy.

Ideally these are squat cleans from the ground. Buuuut…work at your level. Meaning if you aren’t there yet do power cleans from the hang.

August 29th We Are Have A WOD, Games And Barbeque Fundraiser To Help Raise Funds For Dave and Karen Souza and Tracy Merkman!

September 26th Is The Masters Comp!

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  1. Liz Reply

    I feel like this deserved a caption contest!!

    • Amanda D. Reply

      I agree. 🙂

  2. Sarah Lee Reply

    I look like I’m in trouble.

    • Liz Reply

      Mason and Mark look like they were up to no good and you caught them!! hahah look at that grin on Mason’s face!

  3. Mark Lee Reply

    “Sarah I can explain! My camo shorts confused me, I thought I was a cougar hunter!”

    • Amanda D. Reply

      Dying

    • Liz Reply
      • Liz Reply

        that was supposed to say “I’m dying. You win Mark” silly phone

    • Mase Reply

      Oh yea Mark. You’d have to catch this cougar first. She can outrun you!!

  4. Tyler Reply

    hahahah I can’t even begin…

  5. Kevin Medeiros Reply

    A: 175#
    B: 14:17 RX

    Mark’s comment is priceless.

  6. Sarah S Reply

    60#
    13? Can’t really remember 55#
    85# till last round then 90# So glad to have Terry and Amanda to do the squat cleans. Great motivation to continue!

  7. Kelly Cook Reply

    A) 95#
    B) 13:33 Rx
    Great pic! Love the caption Mark!

  8. Lori Neviackas Reply

    A) 75#
    B) 19:13, a little over zealous with 65# first round, had to drop to just the 45# bar for last 2 rounds.

  9. Terry Reply

    A) 100#
    B) 13:19 RX
    AT @ 95 – 105# Great working with Sarah and Amanda

  10. Kevin Mike Reply

    13:40 rx

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