About This Competition
Join CrossFit Cape Cod for the 2nd annual LAST REP OF SUMMER, a partner competition, on August 26, 2023!
Divisions:
Rx - M/M, F/F
Intermediate - M/M, F/F
Masters (40+) - M/M, F/F
| Movement | Rx | Intermediate | Masters |
| Pull-Ups | Chest to Bar | Kipping | Kipping |
| Toes to Bar | Toes to Bar | Knee Raises | Knee Raises |
| Handstand | HSPUs | Wall Walks | Wall Walks |
| Muscle-Ups | Bar or Ring | ------ | ------ |
| Box | 30/24" | 24/20" | 24/20" |
| Jump Rope | Doubles | Singles | Doubles |
| Wall Ball | 30/20 | 14/10 | 20/14 |
| Kettlebell | 70/53 | 35/26 | 53/35 |
| Dumbbell | 50/35 | 35/20 | 50/35 |
| Snatch | 135/95 | 95/65 | 95/65 |
| Clean | 185/125 | 135/95 | 135/95 |
| S2OH | 155/105 | 115/80 | 115/80 |
| Deadlift | 225/165 | 155/105 | 155/105 |
This is not a comprehensive list, but instead a general guide so athletes can decide which division would be the best fit. At least one member of the team must be proficient in the movement prescribed for their team's division.
*Other movements that all divisions may face incluce: running, rowing, biking, odd object movement, max lifts.
4 Workouts + 1 Floater Workout
Top 3 teams in each division will podium
Each registration includes a T-Shirt, Swag Bag, and Team Name Plate--must register by July 1st to guarantee
This competition benefits Tommy's Place. Tommy's Place is a Massachusetts based nonprofit corporation that provides year-round magical vacations to kids fighting cancer. One family at a time, along with their extended family and friends, visits one of our two 10+ bedroom homes for a one week, free of charge, dream vacation to relax, make memories and most importantly have FUN! Tommy's Place welcomes kids from all over New England and serves 104 families per year at our two homes on Cape Cod in Falmouth and Centerville.
Source: Conquest Events
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Rowing Pains | 7 |
| 2 | Apple bottom cleans | 15 |
| 3 | Potato Salad | 16 |
| 3 | NO GAIN | 16 |
| 5 | NO PAIN | 21 |
| # | Athlete | Points |
|---|---|---|
| 1 | CFR | 9 |
| 2 | Papichulos | 11 |
| 3 | Dude Date | 12 |
| 4 | Fast and Furious | 19 |
| 5 | Re-Lax Bros | 26 |
| # | Athlete | Points |
|---|---|---|
| 1 | Team TKO | 5 |
| # | Athlete | Points |
|---|---|---|
| 1 | CrossFit 401 | 5 |
| 2 | Will WOD for Whiskey | 11 |
| 3 | Bass River Boys | 13 |
| # | Athlete | Points |
|---|---|---|
| 1 | Elm City CrossFit | 6 |
| 2 | Menty Bs | 11 |
| 3 | Here for the Cleans | 13 |
| 4 | Trap Queens | 20 |
| 5 | Tacos & Tequila | 24 |
| # | Athlete | Points |
|---|---|---|
| 1 | The Burpee Bandits | 10 |
| 2 | Crossfit Southie | 13 |
| 3 | Green Mountain Boys | 15 |
| 4 | Gym & Juice | 17 |
| 5 | The Baja Boys | 20 |
Workouts
10min AMRAP
24 deadlifts
18 hang power cleans
12 shoulder-to-overheads
Rx - 155/105
Intermediate - 95/65
Masters - 115/80
Partners can split work however.
Athletes will get a 2 minute rest and then complete workout #2.
6 minutes to establish max weight in the complex...
1 clean + 2 front squats + 1 shoulder-to-overhead
Score is combined heaviest weight lifted by each partner.
15 minute time cap
Rx
For Time
P1 completes
3 rounds
50 double unders
15 box jumps (30/24)
10 bar muscle-ups
into...
P2 completes
150 double unders
45 box jumps (24/20)
30 C2B pull-ups
Intermediate
For Time
P1 completes
3 rounds
75 single unders
15 box jumps (24/20)
10 kipping pull-ups
into...
P2 completes
225 single unders
45 box step-ups (24/20)
30 jumping pull-ups
Masters
For Time
P1 completes
3 rounds
35 single unders
15 box jumps (24/20)
10 kipping pull-ups
into...
P2 completes
105 double unders
45 box step-ups (24/20)
30 kipping pull-ups
20 minute time cap
Rx
For Time
600m run
120/90 cal row
into...
4 rounds
(P1 completes round 1 and then P2 completes round 2, repeat)
15 alternating kb snatches (53/35)
15 kb goblet lunges
into...
600m run
120/90 cal row
P1 runs the first 600m.
P2 runs the second 600m.
Partners can switch on the rower as needed after the runner is back.
Intermediate
For Time
400m run
100/80 cal row
into...
4 rounds
(P1 completes round 1 and then P2 completes round 2, repeat)
15 alternating db snatches (35/20)
15 kb goblet lunges
into...
400m run
100/80 cal row
P1 runs the first 400m.
P2 runs the second 400m.
Partners can switch on the rower as needed after the runner is back.
Masters
For Time
400m run
120/90 cal row
into...
4 rounds
(P1 completes round 1 and then P2 completes round 2, repeat)
15 alternating db snatches (50/35)
15 kb goblet lunges
into...
400m run
120/90 cal row
P1 runs the first 400m.
P2 runs the second 400m.
Partners can switch on the rower as needed after the runner is back.
3min AMRAP
P1 completes 5 tire get in & outs,
then flips the tire,
then P2 completes 5 tire get in & outs,
then flips the tire
Score is total tire flips.
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Event Details
Closes: Aug 26, 2023
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