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May 06, 2013
Crossfit Cape Cod Workout Of The Day
For time:
115/75 pound Shoulder press x 10
115/75 pound Overhead squat x 15
115/75 pound Push press x 20
115/75 pound Front squat x 25
115/75 pound Push jerk x 30
115/75 pound Back squat x 35 
WOD Demo
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  1. Erin Meagher Reply

    That was a great way to start a crazy busy week!
    11:13 – 65 #

  2. Ivy Reply

    15 something…

    25# for overhead squat
    65# for everything else

    fun wod=)

  3. sarah lee Reply

    12:36 65 pounds.

  4. Jennifer Benedetti Reply

    12:17 65#
    Great job everyone at 930!!

  5. Terry obrien Reply

    12:41 RX except OH @ 35#
    Thought I was using 65# and then realized
    it was 75#…Good thing I didn’t know this till the workout was over>>>


  6. sarah lee Reply

    Nice Terry!

    It was great to have you back Amy Schrauber!

  7. Sarah Sprague Reply

    Good job ladies! Yeah Amy’s back 🙂

  8. Andy Mathieson Reply

    10:45 at 85#. Squats are coming along well. 🙂

  9. Kelly Cook Reply

    11:09 @35# (sprained wrist)

  10. Jennifer Grace Reply

    13:11 at 55 pounds

  11. Zach Reply

    7:55 Rx

  12. Domenic DeGregorio Reply

    Really struggled with this have to work on overhead squats and front squats. 1749 rx

    • Christopher Judkins Reply

      Did relaxing your grip help at all on those front squats?

    • Domenic DeGregorio Reply

      Yeah def did. Took pressure off my wrists and forearms. Saved a little bit of energy for the push jerks. Thanks for the tip

  13. Christopher Judkins Reply

    14:42rx That was aggressive, good wod.

  14. Jen Heinlein Reply

    20:21 w/35#
    FUN! Thanks for helping me get through the last bit, 9:30 crew!

  15. Mark Lee Reply

    10:22 I so appreciate working out with the class. Thanks for the fun times Traci and the 4:30!

  16. Shanna Reply

    10:20 rx that was tough! Shout out to Zach ! That’s crazy fast

  17. David Wonder Reply

    Wish I was there. Miss everybody at CCC, I’ll be back in the beginning of June. Thanks for getting me hooked Mark and Sara.

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