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Crossfit Cape Cod WOD Tuesday December 8th 2015

December 07, 2015

Check out this weekends event in Madrid

Crossfit Cape Cod


Front Squats

4×5 @ 80% of 1 RM



Cal. Row

Box Jumps 24″/20″


Build to a heavy unbroken set of:

1 Strict Press

2 Push Press

3 Push Jerks

 Thanks, Coach Jamin and  Coach Josh for their collaboration on the next few weeks of Programming!

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  1. Erin McGee Reply

    Love it! And the early posting of the wod!

    • meghan Reply


  2. Erin Meagher Reply

    7:03 – 24 inch box!
    Did optional but screwed up reps ! Oops!
    Thanks Judkins!!

  3. Andrea Meagher Reply

    ????# I forget!
    7:43, 24″ box
    70# on optional
    Thanks Chris:)

  4. Sarah S Reply

    55# on optional, though I too messed this up:)

  5. Andy Mathieson Reply

    4:42 Rx

  6. Amy Squeglia Reply

    Glad I was able to sneak in a little late on the 9:30 class. Great group! No idea on my time but I do know Sarah always beats me!

  7. TyTy Reply

    A) 215#
    B) 3:43
    Additional: 155#
    Fun morning everyone!

  8. Sarah Lee Reply

    5:52 20 inch box.
    70 pounds.

    I’m going to be coaching the 8:30/9:30 all week so I expect to see you all!!!

    Michelle, great job working on your squats!

  9. pauls Reply

    The old C3 vibe is definitely back. Great to have Sarah back coaching.

    • Sarah Lee Reply

      Thanks Paul! I’m so happy to see how well you are moving. Keep it up!:)

  10. Jonathan Miles Reply

    215 on the front squat for 5
    4:15 RX
    155 on the press complex

  11. Justin Reply

    215,215,225,235 on the fronts. 3:59 for the WOD had fun chasing Tyler. He’s quick on the box jumps.

  12. Hatch Reply

    I really don’t know what my front squat was. I wasn’t paying attention as Megan and Jess kept adding weight.

    Great energy this am at 5:30!!!! THATS what I’m talkin about. Congrats to Mase and Al. There couldn’t be two better people for the job!!!! Excited for new endeavors.

  13. Emily A Reply

    Any chance some mobility/yoga classes will start up?

    • Allan Reply

      Emily, Definitely a chance! just got to figure out scheduling ect. for when its the most beneficial for everyone who wants to do it! We will keep you posted.

      • Christopher Judkins Reply

        We should probably just hire Amy to be there full time as the official C3 mobility and jell-o shot fairy.

        • Kevin Medeiros Reply

          Jello Shots? I’m in!

        • Amy Squeglia Reply


  14. Haley Reply

    Worked up to 60# today. And 7:42 on part b. So great to have Sarah and Tracie coaching again! Great energy at the 930. Congrats Mase and Al. Looking forward to where you take us 🙂

  15. Josh Reply

    215# Front Squat
    135# on the optional
    Amazing energy tonight!

  16. Terry Reply

    135# FS
    6:15 24 inch box
    85# optional

  17. Christopher Judkins Reply

    160# FS
    4:14RX (got you just barely Jon!)
    135# Press Complex

    Also had a PR in scaring the crap out of Allan in the bathroom.

  18. Allan Reply

    275#x5 FS
    3:26 Rx
    185# on complex

    Thank you!! Everyone for all the good wishes! We will try and make you all proud of our outstanding Community! If you guys have any questions or concerns please feel free to talk to us about anything!

    • jmiles Reply

      Allan’s inside voice: ‘No Ms. Hatch, I mean, almost anything’

      • Hatch Reply

        class perv! Right here!! Every box has one!

  19. Liz Reply

    115# front squat
    6:32 RX + (24″ box)

  20. Kelly Cook Reply

    135# front squat
    7:32, 24″ box
    80# optional

  21. Mase Reply

    125 BS
    5:47 24″
    Thank you everyone for all your well wishes. We are very excited about our new venture and wouldn’t want to be starting anywhere else but here. This community rocks!!!
    Great work everyone! Love the energy and excitement.

  22. Kevin Medeiros Reply

    A: 255# x 5 FS
    B: 7:03 RX
    OT: worked up to 155# Shoulders were toast at that point

  23. M Rice Reply

    A. 85# whoop!
    B. 7:35 18″ box

  24. Dubie Reply

    A: 265#
    B: 6:13
    OT: Thanks for letting me work with you Allan and Josh, I think it was 175 or 185#, I’ll have to defer to Allan………..

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