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Thursday W1/W3

April 25, 2013
Crossfit Cape Cod Workout Of The Day
3 Rep Max Thruster
Followed By
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men use a 95lb barbell. Women use 65lbs. Each athlete does four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute happens during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap. This is known as “The Air Force WOD.”
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  1. Ivy Reply

    This looks insane!!! damn:( I won’t be able to make it!

  2. Erin Meagher Reply

    That was tough! But fun! OHS were brutal:)
    110- 3 rep thruster
    12:00- RX

  3. Mark Lee Reply

    6am class- wrecked shop!

  4. Shanna Reply

    wow! what a great wow! 7:59 rx , 105 max 3 rep thruster. shout out to jen at the 9:30 class. she pushed through and finished 2 minutes under time cap! it was inspiring to watch her succeed:)

  5. Erin Meagher Reply

    Crap. Just realized it was only 105 for my 3 rep thruster!!
    Amazing job Shanna!

  6. Mark Lee Reply

    Erin you did 115-25’s & 10’s on a 45lb bar-didn’t you?

  7. sarah lee Reply

    95x 3- 100x 2 3/4. Couldn’t lock out

    12:49 RX. Got confused/lightheaded/delerious/nauseous so Im pretty sure I messed up counting a couple times. That number might not be legit.

  8. Paul S Reply

    100#x3 rep thruster
    13:46 @ 65#
    That was a tough one, especially after the 3 rep max sets.

  9. Erin Meagher Reply

    Crap again.
    I don’t know!! Oh well:)

  10. Jen Heinlein Reply

    Thanks Shanna! I’m going to sleep very well tonight. Also very tempted to click the “physically ill” reaction box at the bottom of the post.
    65# 3 rep thruster
    18 mins, started with 35#, down to 15# bar for OH & front squats, and I did miss a round of burpees catching my breath. Next time I’m leaving the weight on!

  11. sarah lee Reply

    Good job Jen! That was a tough wod physically and mentally.

  12. Zach Reply

    A) 215# x3
    B) 7:45 Rx

  13. Amy Kbaum Reply

    I loved this wod and loved doing it with the 9:30 group! So proud of Jen for pushing through and completing it! You are so awesome! Shana, thanks for crushing it, so I could chase you! Everyone did such and amazing job this morning!

  14. David Wonder Reply

    Really wish I could of gone today… Wanted to rest the shoulder. See you all tomorrow.

  15. Mark Lee Reply


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