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

Monday

November 04, 2013
CrossFit Cape Cod

Workout Of The Day

Cleans
1 On The 30 seconds For 10 Minutes

Followed By 

AMRAP 10 Minutes

5 Thrusters
7 Hang Power Cleans
10 Deadlifts
Advanced use 135-155 For Guys 95- 105 For Girls
Intermediate Use 95-115 Guys
65-85 For Girls
Beginner Use 35-75 
About the Author
  1. Jamin Brouillard Reply

    Work out looks fun, cant wait to coach tomorrow.

  2. Raider Rose Reply

    OMG YAY THIS IS MY THING!!!!!!

  3. OldNatickRookie Reply

    That video was AMAZING, truley AMAZING

  4. Erin Meagher Reply

    A) 95, 105, 115
    B) 5 rounds @ 85- my thrusters were not too pretty!:)

  5. Terry obrien Reply

    A) 75# worked on better form (thanks Sara for the great coaching and keeping me honest)

    B) 75# 5 rounds plus 5

  6. Raider Rose Reply

    Wasn’t feeling very Well today, 105# , 6 rounds at 65#

  7. Jen Heinlein Reply

    90# on the cleans
    65# on the WOD – thrusters are definitely the weak point on that one! 4 rounds

  8. jonathan miles Reply

    worked with 135-205. We did full squat cleans. used 155 for 4 rounds plus 1 thruster.

  9. OldNatickRookie Reply

    115 times 20

    6 rounds + 1 Thruster 75#

    10# heavier than the Masters

  10. mason Reply

    105# cleans
    4 rnds @75#

  11. Mark Lee Reply

    185 Squat Cleans
    135 Missed 5 Rounds By The Deadlifts-Kicked My Butt!!! I think Thrusters are trying to kill me…

  12. Paul S Reply

    105#, 5 rnds@ 75#

    Great to be back at C3. Nice to see some familiar faces and meet Jamin.

  13. jwash Reply

    Today’s workout was a challenge for me, but I think I am making progress with form. I did 5 rounds at 45#.

  14. Zach Reply

    A)185#

    B)155# for 4 rounds + 5 + 5

    That was a tough one on legs, back & lungs

    -Mason only did it for 9 minutes

  15. Kelly Cook Reply

    2 reps short of 4 rounds. I had a rough time. Started at 75# and switched to 65# after 2 rounds.

  16. mason Reply

    hhahhaa Zach. Just to clarify everyone, from my angle it looked like the clock was at 9 minutes so I called last round when actually the clock was at 8 minutes…but I did do 10 minutes.

Leave a Reply

*