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September 22, 2013
CrossFit Cape Cod Workout Of The Day

Box Squat 
5 Reps With The Weight You Used 9/10 For 3 Reps. Still Going 1″ Below Paralell.

Followed By

On the Minute For 15 Minutes
1 Hang Power Snatch
2 Overhead Squats

3-2-1, Toes to Bar!!!

About the Author
  1. Erin Gretzinger Reply

    Looking strong ladies!

  2. Raider Rose Reply

    145 on the box squat, 10 LESS than last time 🙁 55-65 on snatch/overhead squat. 1 point for today so far……

  3. Raider Rose Reply

    ok 2 points for today! yay I managed to eat clean 😀

  4. Sarah Sprague Reply

    Loved todays wod/dance competition:) lots of laughs:)
    35, 45, 55# for snatch/OH

  5. Sarah Sprague Reply

    This comment has been removed by the author.

  6. Erin Meagher Reply

    155 x5 for box squat
    65, 75,85 for snatch-OHS

  7. Zach Reply

    305# box squat
    190# wod

  8. Nettie Reply

    75 for box squat – haven’t done them before so nothing to compare to.
    35, 45 for snatch/OH

  9. Kristen Menard Reply

    2 points for today.. 105# for the box squats, 50 for the snatch/over head squat

  10. Jen Heinlein Reply

    105# for box squat, 35# up to 55# and back down again on snatch/OH squat. It felt great to be back after a break to deal with a stupid fall cold!

  11. sarah lee Reply

    115 x 5 box squat.

    I started at 65 and worked up to 85.

    Jamin won the dance competition at the 4:30 class. Not only did he show his moves he managed to completely embarrass his fiance Amanda. Molly and Sarah Sprague were close seconds.

  12. Erin Gretzinger Reply

    100 x 5 box squat

    worked from35-60. Thanks Jamin for the good tips on those snatches! Fun working out with you Sarah! 1 point for wod

  13. Kara L Reply

    105 box squat; 45 snatch/overhead squat

    1 point

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