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October 16, 2012
Sub for the plate carry at the end of Friday’s WOD
CrossFit Cape Cod Workout Of The Day

3 Rep Max Overhead Squat

Followed By

10 Minute Up Ladder (1,1,1-2,2,2-3,3,3etc.)
Burpee Box Jump 20″
Wall Ball 20/14 10’/9′
Toes To Bar

This is a different version of the Masters WOD 3 and 4. The Standards For That Competition are here.

What if CrossFit Were part of High School? Watch This

We will be going to Natick this Saturday to cheer on all the competitors. We will be car pooling from CrossFit Cape Cod at 8:30am-All are welcome!
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  1. tracibushy Reply

    Awesome picture Amanda and Madison!!

  2. Annmarie Reply

    Love the pic of the sub! That was a great video. I loathed gym in school – boring and not challenging. It would be wonderful if a Crossfit type program was implemented in all schools.

  3. mason Reply

    I’ll be there on Saturday at 8:30 to car pool. Good luck to all competitors!! Get after it!

  4. Erin Meagher Reply

    Can’t wait to go cheer on the masters competitors!! Haven’t been in in a few days- due to kids with ear infections and other fun kid things like that! Hope to be in tomorrow!!!

  5. Michael Reply

    I failed gym in high school “Social” study’s was more my thing ,True story. I had fun this morning 7-2/3 rounds could have been better but i was tricked by the 1,1,1. haha Burpees done!!!

  6. Anonymous Reply

    45 for my 3 rep max. I did 6 rounds and 6bbj. I used a 6# wall ball and 12# box. Sit ups instead of toes to bar. Sabra

  7. David Churbuck Reply

    155 for the three reps, then eight rounds going over the box on the burpees.

  8. brendan Reply

    125 for oh sqt… And 8 rounds…feeling confident in the oh sqt considering a month ago i tried to do just the bar and nearly fell over

  9. Annmarie Reply

    I did 7 rounds plus 8 burpee box jumps. Good times!

  10. erica Reply

    Burpees done!

  11. Mark Lee Reply

    nice dave-snatch that 155 in the masters comp!

  12. Anonymous Reply

    A. 205# OHS – B. 8 rounds


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