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Monday

October 22, 2012
Congratulations On An Awesome Showing At The Masters Comp To Our Athletes and The C3 Super Fans!!! 

CrossFit Cape Cod Workout Of The Day

1 Rep Max Snatch

Followed By

5 Minute Up Ladder (1,1-2,2-3,3etc.)
Thrusters 135/95
Bar Muscle Ups*

*Sub is 2 Chest To Bar Pull Ups




Sorry Sarah S. I Missed that Heat:(


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  1. tracibushy Reply

    A HUGE Congratulations to all the C3 competitors this weekend! I love watching the videos, you all did so well, I wish I could have been there in person! Congrats again!

  2. Annmarie Reply

    Amazing all of you!!! Wish I could have been there but know I was cheering you on in my heart and thoughts. So proud of you all!

  3. Amy Sch Reply

    You guys looked so great! Great job to all of the competitors!

  4. Andy M. Reply

    A. 145# (10# PR)
    B. 4 rounds + 7 reps (CTB PU’s)

    Took me 10 tries to finally get that snatch!

  5. SarahSprague Reply

    No problem Mark!! It was awesome time, and everyone did great! Met some really neat people and it was very humbling to see the other age groups kicking my butt! Can’t wait to do it again!

  6. sarah lee Reply

    Great job Andy!

    Congrats to Amy kb- she snatched 95 pounds beautifully this morning!

    Snatch- 80 pounds
    Wod- 4 full rounds plus 3 thrusters. 85 pounds/ kipped chest 2 bar

  7. David Churbuck Reply

    It was great having so many friendly faces in the crowd to cheer me on — especially when I completely folded on the pull ups and toes to bar and was stalled in the middle of the WODs. Humbling bit it was very inspirational watching my fellow four competitors crush it in their heats.

    C3 definitely brought its game to Natick on Saturday and now I know what I need to focus on. Repeat after me: Dave Needs to Work on the Bar. No more bands. No more excuses.

  8. Anonymous Reply

    Snatch- 185# (10#PR)
    Wod- 5 rounds + 6 thrusters (CTB PU’s)

    Way to represent C3 – Masters!

    -Zach

  9. Amy Kbaum Reply

    A. 95#, pretty psyched
    B. 4 + 3 thrusters 100#, blue band bmu

    Thanks, Sarah Lee for the shout out!

    So great to watch all our C3 Masters at CFNE! You all are amazing!

  10. Mark Lee Reply

    Snatch Missed @ 225 Last Successful Attempt Was 185

    WOD 4 Rxd

  11. Anonymous Reply

    125# snatch. 5 rounds WOD – 3 rounds with 135 thruster, 2 rounds 115 thruster. Rx bar muscle-ups all rounds. 40 burpees (although not sure if I’m on pace for challenge). – Adam B.

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