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

CrossFit Cape Cod 1/12/14

January 12, 2014


CrossFit Cape Cod

Workout Of The Day

3 Rounds For Time
20 Box Jumps 24/20
20 Plate Ground To Overhead45/25
20 GHD Sit Ups*

Advanced do GHD sit Ups
Intermediate Do Weighted Sit Ups 45/25
Beginner Do Abmat Sit Ups



About the Author
  1. sarah lee Reply

    Today is going to be 100 % food but I’m going to have wine at a dinner party tonight. I do like loosening up on the weekends a little but being strict all week. On that note if I cheat at all (on purpose please don’t try to sabotage me) between tomorrow and Friday night I have to do 500 burpees.

  2. mason Reply

    Athlete of the day: Kevin McGinnis. On the box jumps 1st round, second jump, missed the box and tore open both shins but in true crossfit style, he continued on and finished the wod! Clean out those shins and ice down.
    Nice work everyone this am. And I actually made it to class on time. lol

  3. jlockwood Reply

    Great job Kevin. Hope you and your shins are feeling better. Loved this wod. 9:51. I did weighted sit-ups using a kettle bell. As predicted….mason got us good on the warmup.

  4. jlockwood Reply

    I was just thinking that I have been on the nutrition challenge for 9 days and I FINALLY feel better. I think yesterday’s potluck helped. 500 burpees? Stay strong Sarah!

    • sarah lee Reply

      NOTHING is worth 500 burpees. It’s my equivalent to Nettie’s 500 dollars.

  5. Kevin McGinnis Reply

    being referred to as an athlete is worth a bruised shin. thanks all

  6. Nettie Reply

    500 burpees?! Yikes!! You will not cheat – way to go!!! Enjoy your wine tonight 🙂 I broke down and had some chips yesterday but doing well overall. Sorry I missed the potluck yesterday – sounds like it was a lot of fun!

  7. Christopher Tufts Reply

    Was 100% for a few days, yesterday was 97% I had half of Henry’s chicken finger 😉 had a lot of fun yesterday, like bushy I had no friends… At least none good enough that they felt it necessary to wake up for an 800 am workout! On a related note, Bushy should have probably drank with Luck’s picks and Blount touchdowns! I think he was dry by the end of the game if he used his criteria! Haha gooooo Pays!

  8. Christopher Tufts Reply

    Gerrrrr Pats, stupid phone….

  9. jonathan miles Reply

    8:42 with the ghd

  10. Michelle Hatch Reply

    10:11 with GHD

    100% nutrition so far with the exception of a paleo muffin this morning that may or may not have had chocolate chips.

  11. Christy Lynch Reply

    Kevin I’m so sorry about your chins. 100% nutrition except for the same paleo muffins Micehlle had. 8:50 this morning, even though I did a 12 inch box. I’m a big ole baby but 20″ is my goal before June. It may take an excorcism but I will do it. Thanks Mason!

  12. Kelly Cook Reply

    I’m going to go ahead and give myself 0% for both Friday and Saturday. All of the food I consumed on those days was paleo, but the drinks I consumed were not. Back on track with 100% today though.

  13. Erin Gretzinger Reply

    80% today

  14. Erin Meagher Reply

    100% today. Rest day!

  15. Sarah Sprague Reply

    100% today…hard to be good being away from home but managed to stay clean today. Can’t wait to workout tomorrow!

  16. HaleyDawn Reply

    90% today bc I enjoyed some dark chocolate and some chocolate covered almonds. I’m really not missing the grains but it’s hard not to have my chocolate.

  17. Bushy Reply

    100% for Sunday.

    Didn’t make the gym, but we got a 7mile run in.

  18. Mark Lee Reply

    Great job everyone! Everybody is headed in the right direction!

    100% Not easy, lots of wine and deserts around me at a dinner party.

  19. Allan Fleck Reply

    Rest day Sunday!!
    Saturday 0% I ate clean but I had
    about half a bottle of tequila on the rock with fresh squeezed lime.

  20. Michelle Reply

    Kevin hope your shins and you are recovering! Great job

Leave a Reply

*