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Thursday

November 08, 2012

CrossFit Cape Cod Workout Of The Day

On The :30 Seconds For 5 Minutes
Hang Power Clean

Followed By

AMRAP 12 Minutes

20 Burpees
20 Kettle Bell Swings 1.5/1

If you have not picked a SMART goal please refer to Tuesdays Post and write your goal in the comments. Make sure you are specific about how you will reach your goal and when you plan on doing so.

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  1. Amy Sch Reply

    I used just the bar and practiced form on the hang power cleans. I did 3 rounds of the wod and then some push ups for the last few minutes to finish strong. 60 burpees was enough 🙂

  2. Anonymous Reply

    Kurt M
    Part A. 155-160 hanging power clean
    Part B. 4 Rnds, 20 burpees, 9 Kb swings
    Much tougher than I thought! Jon M showed me who was the boss as he kicked my butt good in both A and B. Great working out with you!

  3. Anonymous Reply

    Mike M
    Can you leave a bag of progenex for me! I’ll leave money at desk for you with Mark or Satah. Thank you! Kurt

  4. Anonymous Reply

    Hey- first wod back after a bout with mono. #85 on the cleans and 3 rounds 14 burpees. Felt really good/bad, and it was great to see everyone! Liz

  5. Annmarie Reply

    65# on the clean 5 rounds 14:41 I know I went over but I am doing the Lurong challenge. I shaved over 2 minutes off my time. Sorry to hear you were sick Liz! Hope you are better!

  6. Sarah Sprague Reply

    70# hang cleans. 4 rounds, 15 burpees. Got to work on my Smart goals as well. 3,3,3, back squats at 75,85,95.

  7. Mark Lee Reply

    Nice Sarah S.!

    Didn’t take a rest day after all:

    Did 50 Pistols with a counter weight for my SMART goal work.

    Then on the :30 seconds hang cleans with 185.

    WOD 4 rounds plus 10 Burpees.

  8. Erin Meagher Reply

    115 for hang clean

    4 rounds plus 13 for the wod – I can still feel that 12 minutes of torture!

  9. Anonymous Reply

    55lbs for the hang cleans then 3 rounds using 35lb kb.

    Goal: I want to climb to the top of the rope by Jan. 1st. I will practice 3 times a week.- Sabra

  10. Anonymous Reply

    155# for hanging power cleans. 5 rounds total Rx’ed for WOD. Plus 54 burpees for challenge. — Adam B.

  11. mcgrail Reply

    Did Lurong Challenge Format of Part B (skipped A)
    5 rounds completed in 10:36

  12. mcgrail Reply

    Kurt…will leave a bag of “Awesome Sauce” for you with your name on it!

  13. Andy M. Reply

    A. 165#
    B. 4 rounds Rx

  14. Anonymous Reply

    Chris J
    A: 145
    B: 4 rounds + 10 burpees

  15. Laura Reply

    A. 65
    B. 4 rounds with the 12kg KB.

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