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

Monday

January 14, 2013


CrossFit Cape Cod Workout Of The Day

Back Squat 3 Sets Of 3 Reps Heavy

Followed By

15-10-5

Squat Clean 135/95
Burpee Pull Ups

10 Minute Time Cap


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  1. Anonymous Reply

    Kurt M
    245 lbs 3 rep back squat
    135 lbs squat clean
    Rx 7:56

  2. Erin Meagher Reply

    165 back squat!
    Squat clean/ burpee pull up- 9:32- tough!!!

  3. Jack Reply

    Great 9:30 group, really motivating. A) Worked up to PR 185 lbs, 1 rep. B) 8:12 115 lbs

  4. jonathan miles Reply

    Back squats 245, 265, 275 for sets of 3. Part 2: 8:21

  5. WhiteLionBakingCo Miles Reply

    135×3 bs
    9:06 65#
    Liz

  6. mcgrail Reply

    How’s the 30 day challenge going? Results after the first week for Team: Moore – Tomchik – McGrail Down 10 pounts; only one point off for food, and perfect scores for WOD and mobility…Hope it’s going as well for everyone else out there…

  7. Andy M. Reply

    A. Did 1 rep max for power snatch and got a 30# PR at 155#.

    B. 9:25 doing power cleans rather than squat cleans.

  8. Sarah Sprague Reply

    95×3 100×5
    9:00 55#, burpee jumping pull ups.

    So far 100% on the challenge. Yesterday was tough though with all the “comfort food” around.

  9. mason Reply

    135×3 145×1
    9:18 65#
    Tired after yesterday…feel a rest day coming on.

  10. mcgrail Reply

    Mason…way to coach a crazy 5:30…must of been 100 people in the class!

    A:) Back Squat 225-275-275 (thanks for letting me jump in Bushy, Chris and Chris!)

    B:) 7:03 Rx…could not catch David S’s 6:51…wow…that little WOD caused Fran Lung! – may not be able to take a deep breath for days!

  11. Jennifer Grace Reply

    Worked up to 135 on the 3 rep back squat (20# PR), 12:01 using 75# and jumping pull ups. Loving paleo so far!!

  12. Anonymous Reply

    A) back squat- 295-305-315 3 rep max. 10 lb. pr! Nice job Zach, Pat and Joe, thanks for letting me work in with you guys. B) 6:51 RX – tough little wod!

  13. Anonymous Reply

    Dave s.

  14. sarah lee Reply

    To start I’m just not going to talk about my rough squatting day. Oh well. Next time!

    75/burpee pullups. 9;10. Great job to all you girls that used 95. That got heavy!

  15. sarah lee Reply

    To start I’m just not going to talk about my rough squatting day. Oh well. Next time!

    75/burpee pullups. 9;10. Great job to all you girls that used 95. That got heavy!

  16. mason Reply

    Thanks Mike McGrail for your help on the class. And Amanda too! That class was crazy with good energy…nice job everyone. Tough little wod!

  17. Anonymous Reply

    A)- 335# x3
    B)- 8:05 Rx – that was tough, lungs still burning.

    -Zach

  18. Amy Kbaum Reply

    165×3, 175×3, 180×2, 185×2
    8:08 rx

    Great job everyone!

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