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Friday

December 07, 2012

CrossFit Cape Cod Workout Of The Day

1 Rep Max Power Clean

Followed By

On The Minute For As Long As You Can Continue:

3 Power Cleans
3 Front Squats
3 Jerks

Use A Weight That You Can Do At Least 5 Rounds With. 
Advanced 165/115
Intermediate 135/95
Intermediate/Beginner 115/75
Beginner 95/65

Arm yourself with knowledge before this years Nutrition Challenge



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  1. Annmarie Reply

    90 on the clean – 6 rounds at 65# then 4 more at 50# – I could have gone all day at 50# lol Thanks Amanda!

  2. Anonymous Reply

    I miss burpees….can’t believe I just said that…..I think I just threw up in my mouth..erik

  3. Jennifer Grace Reply

    95 on the max, 65 for 6 rounds

  4. jonathan miles Reply

    Did yesterday’s wod. Rx 10:08

  5. sarah lee Reply

    Haha Erik!

    115 clean. Under my pr:(

    85x 5 minutes.
    75x 6 minutes.

  6. Erin Meagher Reply

    140- clean- old pr- 145 was impossible!
    105 for wod for five rounds- but I did end up split jerking at the end!

  7. Anonymous Reply

    Chris J

    Super fun wod and awesome energy in the box tonight!

    A) 195# same as old pr

    B) 9 rounds plus 3 cleans 3 FS’s 1 jerk

    SMART GOALS: Weigh in- 181.4 (up 1.2lbs from last week)

    Erik, you don’t have to miss burpees they’re right under your nose just go down and get them… then get up… then jump and clap… repeat until you throw up lol

  8. Sarah Sprague Reply

    I’ve been stuck at 85 for what seems forever so was happy to get 90. Tried 95 and managed to get it but was pretty ugly. 9 rounds, 2@65# 7@55#. Nice job Erin.

  9. Mark Lee Reply

    1. 245
    2. 7 Rounds @ 165

    Great Job Today Everyone!!!

  10. Anonymous Reply

    Dave S.- Mark, you have put some awesome workouts together lately. Today was no exception! Thank you, loved this one. A) 225 B) 135 x 15 rounds probably should have gone heavier but thought I would struggle with 135.Fun wod, thanks again!

  11. OldNatickRookie Reply

    A) 125# B) 75# 10 rounds

    I need to learn to breath.

  12. OldNatickRookie Reply

    Erik you’ll be doing one armed burpees on no time.

  13. Anonymous Reply

    A) 235#
    B) 6 rounds Rx- much tougher than I imagined. That 165# got real heavy on the press.

    -Zach

  14. David Churbuck Reply

    a) 215
    b) 8 rounds 135#

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