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

Monday

October 20, 2013
CrossFit Cape Cod

 Workout Of The Day

Clean and Jerk 
1 Rep on the :45 10x

Followed By

“Triple Take”
AMRAP 3: 10 Thrusters, 10 Pullups
Rest :30 Seconds
AMRAP 3: 10 Powercleans, 10 Burpees
Rest :30 Seconds
AMRAP 3: 10 Shoulder to Overhead, 10 Box Jumps
Barbell – 95/65    Box Jump – 20″

55+ Division – 65/45, Jumping Pullups, and Step-Ups allowed 
This is event 1,2, & 3 At The CFNE Masters Throwdown, This Saturday!!!


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  1. jonathan miles Reply

    Is the score total reps?

  2. sarah lee Reply

    I can’t wait for the masters competition!

  3. sarah lee Reply

    4 Scores-1 rep max and a score for each 3 minute amrap

  4. Erin Meagher Reply

    Can’t wait masters!!! Ill be there!
    115 clean
    A- 1 round plus thrusters plus 9 pull-ups
    B- 2 plus ?
    C- 2 plus 5 maybe:) I almost died 2 times on box jumps today! But I’m ok!

  5. jonathan miles Reply

    225 C and J. 2+10/2+2/3+4

  6. HaleyDawn Reply

    45# clean and jerk
    2-1-1+10

  7. Terry obrien Reply

    95# C and J (worked on my form) Thanks Sara
    for the coaching 2+6 2+10 2+6
    Tougher than I thought!!!!

  8. sarah lee Reply

    Great job morning crew! You are going to do great this weekend Terry!

  9. sarah lee Reply

    110 pounds

    1. 2 rounds 2. 2 rounds 3. 2 plus 8 RX.

    I loved this wod!

  10. Raider Rose Reply

    105#,

    1+4
    1+10+2
    2

  11. mason Reply

    110 # C&J
    1. 2 rnds squat clean/pullups
    2. 1+10+8
    3. 1+10+4 used the 30″ box and split my shin open pretty good. 1st time ever hitting the box…oh well, I guess it was bound to happen sometime.

  12. mason Reply

    It feels good to be back full time now. woo hoo!!

  13. Amy Squeglia Reply

    I’m telling you, if it wasn’t for Erin’s playlist and Mark’s rendition of Flashdance at the 6:00am I may not have survived that WOD. I’m glad you didn’t die today Erin!

    P.S. Go Masters!

    • mason Reply

      Nice to see you blogging 🙂

  14. sarah lee Reply

    Ouch Mason!!!!!

    • mason Reply

      Yeah pretty painful

  15. Mark Lee Reply

    215 1)3 2)2 3)3+6

    You were supposed to be looking the other way with the rest of the Class Amy?! 😉

  16. Paige Reply

    #55 for the clean and jerk (i think i could have gone heavier)

    Triple Take
    2 – 1 – 1+10
    #45, ring rows, step ups

  17. Andy Mathieson Reply

    195# Clean and jerk
    2+11 (15 DL’s instead of thrusters)
    2+3
    3+7

  18. Kevin Mikolazyk Reply

    145# is a PR..
    2
    2
    1+10
    RX

  19. JoJo Mikolazyk Reply

    55#, 1 12×3 35#

  20. Bushy Reply

    170 C&J
    1-2, 2-2, 3-2

    Jamin is the man!

  21. Ann Reply

    Back after two weeks of travel, cold, visitors
    75# c&j
    1+10+5
    2
    2+4

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