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Friday

November 30, 2012
CrossFit Cape Cod Workout Of The Day

Over Head Squat

5 Rep Max

Followed By


7:00 Ascending Ladder
3/3,6/6,9/9,12/12 etc.
Thrusters 100/65
Chest To Bar Pull Ups
Go As Far As You Can Up The Ladder In 7:00!




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  1. Amy Sch Reply

    85# on the overhead squat. That was a 30# PR for me! I did 55# bar for the wod with 64 reps and a blue band for the ctbpu’s. That was super fun. Great to work with Renee also! Have a good day!

  2. sarah lee Reply

    95x 5.

    75 reps rx. PR.

    Really fun 9:30 group!

  3. Jack Reply

    Today was a struggle on form and flexibility. Thanks to all that helped. 25# overhead, 69 reps with a green band assistant. 🙂 See everyone next week, off to San Antonio for golf vacation. Be safe everyone.

  4. Erin Meagher Reply

    105x 5- OHS
    60 reps- PR-RX
    AWESOME job sarah!!!!

  5. Amy Kbaum Reply

    115# x 5 ohs
    101 reps rx – PR by 21 reps

    Great work everyone! Have a great trip Jack.

  6. Anonymous Reply

    Adam said…
    Part 1) 115# OHS.
    Part 2) Rx. Round 12 = 60 reps.
    + 76 burpees.
    — AB

  7. Anonymous Reply

    Chris J

    First of all, I watched this same video the other day and was just blown away at how well rounded Annie is, especially her gymnastics. I guess that should be expected of the champion, but I think that’s something we all strive for at crossfit. All hail Thor’s daughter!

    125# on the OH squat 54 reps on the wod

    SMART goals update: weight is 180.2! (+0.8 from last week, 2.6 from Nov. 9th when I started. Good steady progress for me 2.4 lbs to go!) Also did some handstand and ring work.

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