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

June 29, 2012

Craig we are going to miss you when you transfer! 

CrossFit Cape Cod Workout Of The Day

30 Back Squats 115/85
25 Pull Ups
20 Shoulder To Over Head 115/85

30 Front Squats 95/65
25 Pull Ups
20 Shoulder To Over Head 95/65

30 Over Head Squats 65/45
25 Pull Ups
20 Shoulder To Over Head 65/45

There Will Be A 30 Minute Cut Off

Rich Froning Sets World Record 

Endurance Athletes

Runners: Run 2 Miles Rest 7:00 Run 2 MilesTriathlon: Swim 100m x 4 Rest 2:00 Between Efforts


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  1. Anonymous Reply

    This workout is gonna be awesome! Kurt M

  2. Michael Reply

    Gee Craig that is a great Push-up! well done! shoot for two next time.

  3. Annmarie Reply

    1 point! Great push up Craig!!

  4. Anonymous Reply

    1 point Rebekah

  5. KristinP Reply

    1 point for me 🙂

  6. Littles Reply

    Fun wod!!!

  7. Anonymous Reply

    Kurt M
    1 point

  8. Anonymous Reply

    1 point-sabra

  9. Amy Sch Reply

    0 points for yesterday Thursday day 10

  10. ErinM Reply

    I point for Thursday! Prob going to be a big fat zero for today- both kids sleeping over Grammys= wine. That wod was insane.

  11. SarahSprague Reply

    1 point

  12. Anonymous Reply

    1 point for yesterday

    Joe N

  13. Anonymous Reply

    Wow one of the most challenging workouts we’ve seen in a while! Keep them coming. Kurt M

  14. Amy Sch Reply

    what a wod! 1 point Friday.

  15. Annmarie Reply

    1 point for Friday!

  16. ErinM Reply

    And that’s confirmed. 0.

  17. Anonymous Reply

    1 point for Friday. Rebekah

  18. Anonymous Reply

    1 point for a tough Friday! Kurt M

  19. Mark Lee Reply

    Is anyone interested in 8am and 9am on the 4th- otherwise we will be closed. Also we are adding an 8:30am on select days next week.

  20. Anonymous Reply

    I’m always up for a workout Mark! Kurt

  21. Amy Sch Reply

    1 point Saturday.

  22. Amy Sch Reply

    I would wod at either time. Don’t open for me though I did not get up on Memorial day. 🙂

  23. Anonymous Reply

    Nicole S said….

    Working a 72 hr shift…mind is fried, but I have been 100% Paleo! So 1 point for days 9, 10, 11 and 12!!! Do I get an extra point for will power?? In the ambulance the boys wanted icecream….I stayed in the truck and watched them devour icecream right in front of me…of course they rubbed it in too!!! Actually, the best part is I really didn’t want it!!

    I hope everyone is doing great!!!

  24. Anonymous Reply

    another point for saturday for Rebekah. I would do a July 4th workout if my back feels better.

  25. Anonymous Reply

    Kurt M
    0 point for Sat! Couldn’t resist stuffing my face with shrimp cocktail! Tomorrow is a new day.

  26. Michelle Reply

    1 point each for Thurs, Fri & Sat

  27. KristinP Reply

    1 point for Friday, big fat 0 for Sat, darn wine! Did that wod yesterday, sheesh was that rough!

  28. Anonymous Reply

    Nicole S said…

    Ran 6.5 in that lovely heat on Sunday…ouch!

    Sunday Day 13 = 1 point.

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