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CrossFit Cape Cod WOD 12/17/13

December 17, 2013

Thank you Dan Cutrona For all the awesome pictures on opening day!


CrossFit Cape Cod

Workout of the Day

Front Squat


Followed By
Hang Power Cleans 135/95
Front Squats 135/95
Chest To Bar Pull Ups

Followed By 
3 Rounds 
1:00 Minute Band Pull Aparts
1:00 Minute Plank Hold
1:00 Rest
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  1. Raider Rose Reply

    Can I drop in? Lol

  2. Paul S Reply

    130# x3 (pr)
    10:53 @ 75#

    All the new squat racks were nice for the first part of this.

  3. Erin Gretzinger Reply

    45, 65, 85, 95, 100×2
    10:51 65# b/p band
    Fun 9:30 class!
    I know we’ve all said it about 500 times, but I LOVE THE NEW PLACE!! I just want to play with everything!

  4. Sarah Sprague Reply

    95 x 3
    15:50 65#
    Thanks Sarah for great coaching!

  5. Erin Meagher Reply

    I can’t recall my time but I was not feelin those front squats to day
    I think I did 125 for 3
    then 13: something @ 85#!

  6. sarah lee Reply

    9:53 65 pounds.

  7. OldNatickRookie Reply

    165# X3 PR
    185# X1 PR

    11:53 95#

    With Sarah’s help, I climbed a rock wall for the first time. OMG that was so much fun. As Erin said, this is like going to to the play ground.

  8. Mark Lee Reply

    Getting back into the swing of things, little by little.
    12:30 WOD
    67 Band Pull Aparts, Unbroken Planks

  9. Zach Reply

    305# x3
    9:37 WOD- 135# weight but not quite CTB pull-ups on most

  10. sarah lee Reply

    You did great Tom! Traci Briggs climbed too!

  11. Nettie Reply

    I couldn’t make it in yesterday or today – I can’t wait to come in tomorrow!!! What a great picture of the rope climbers 🙂

  12. mason Reply

    95, 105, 125×2 sets, 135
    16:30 rx knew it was going to be heavy for me but I was looking for the strength not the time. Great work Traci!!

  13. tracibushy Reply

    thanks Mase! Great work by the afternoon classes!
    Everyone worked hard, and pushed themselves tonight, fun to coach!!

    Squatted 125 x 3, 10:46 rx. that was a tough one!

  14. Christopher Judkins Reply

    205 for 3 front squat
    18:31@ 135# for the wod, those hang cleans are heavy for me so I had to do singles. Great wod though, way to go everyone for grinding that out.
    Did some deadlifts post wod, 295×4 which is a pr for me woohoo!

  15. Kevin Mikolazyk Reply

    155# x 3….9:53 for WOD @ 95#

  16. Allan Fleck Reply

    235# front squat. 12:52 RX

  17. JoJo Mikolazyk Reply

    85# max, 10:35 45#

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