168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648


December 14, 2012

CrossFit Cape Cod Workout Of The Day

1 Rep Max Jerk

Followed By

1 Round For Time
50 Calorie Row
50 Ring Dips
50 Toes To Bar

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  1. Amy Sch Reply

    A) 115, 20 pd PR. B) 13:45ish did the dips on boxes. Finally made it to a 6am class! Great Coaching from Jon 🙂 Nice to see the 6am crew again.

  2. Erin Meagher Reply

    130- jerk
    14:58- purple band!
    Have a great Friday everyone!
    Jon – you are such a great coach (minus- take these broken wings- as the music choice:) haha!!

  3. Laura Reply

    A. 70# jerk B. 12:24 box dips. Great job 930 class! 🙂

  4. Amy Kbaum Reply

    130 – Jerk
    15:32 RX – really struggled through the ring dips…guess I know what I need to work on. 🙂

    Great to see everyone at the 6AM class. I thought the broken wings was very soothing. Nothing like a little Mister Mister to get you moving! After Andy Gibb, this was one of my first concerts. I feel soooo cool.

  5. Andy M. Reply

    A. 195# (10# PR)
    B. 11:12 with purple band for 40 ring dips

    Knee is starting to feel a little better but making slow progress.

  6. Anonymous Reply

    Kurt M
    205 jerk
    10:52 red band dips, toes to bar!
    The press really took its toll on my bad arm! Gotta be smarter about my recovery!

  7. Renee Deveau Reply

    135 jerk, 15:22~11 dips reg 39(purple band) Thanks Tracey Amanda and Molly for the tip that helped me w my last jerk:)

  8. mason Reply

    Part A PR on deadlift 225 thanks Marianna for cheering me on.

    Part B 16:33 red band (weak in the shoulder) I think its time to rest.
    Nice job Amy K on the PR snatch!!

  9. Derek Vecchione Reply

    A) 205 lb Jerk

    B) 9:47 RX

    Fun workout….my chest is sore this morning!

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