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May 03, 2013
CrossFit Cape Cod Workout Of The Day
1 Rep Max Front Squat
1 Rep Max Jerk
1 Rep Max Sumo Deadlift


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  1. Jen Heinlein Reply

    AHHHH I can’t believe I’m going to miss this WOD. Grrr.

  2. Zach Reply

    FS- 365# – 30# PR
    Jerk- 275# – 20# PR
    SDL- 410# – 5# PR

  3. Mark Lee Reply

    Nice Job Zach!

  4. sarah lee Reply

    It’s about time you started putting on a little muscle Zach!

  5. Zach Reply

    Yeah Mark’s had me on a strict regimen of distance running. The other day he had me run 800m x2…back to back…with no rest in between. That’s a whole freakin mile!! Sh*t was no joke.

  6. Erin Meagher Reply

    Nice job Zach!
    145- front squat
    125-push jerk
    Not a single PR!! Oh well:)

  7. Jennifer Grace Reply

    Sad I’m missing this one but tomorrow is race #2 🙂

  8. amanda mclaughlin Reply

    Love the “Fiercest Competitor” article… really put some things into perspective… we should all be proud of ourselves just because we step foot in the door at C3 everyday and give it are all… regardless of, Rx’d, times or reps:) Of course PR’s are awesome!

  9. Kelly Cook Reply

    Sarah, thank you again for going way above and beyond today!

  10. Ann Reply

    530 class fun with just the girls!
    I realize I was about 40 lbs lighter than Erin across the board, but I did read the fiercest competitor.
    FS 105
    Jerk 85
    Sumo 175

    • sarah lee Reply

      Erin started Crossfit years ago:) Your numbers are awesome.

  11. mason Reply

    Did the endurance wod
    6:51 mile
    5:15 1200
    3:15 800
    1:30 400
    Then 145 front squat
    95 jerk (shoulder)
    240 sumo 5# pr

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