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

CrossFit Cape Cod 12/20/13 Next Weeks Schedule

December 20, 2013

CrossFit Cape Cod

Workout Of The Day

10 Sets
Bench Press
2 Reps With a 3 second pause at the bottom, then drive off the chest as fast as possible. Minimize Rest Times.

Followed By

AMRAP 12 Minutes
1 Rope Climb
5 Power Snatch*
1 Rope Climb
10 Burpees
*Advanced Use 135/95
Intermediate Use 95/65
Beginner Use 45/15

Finish With
4 Sets Of 
 GHD Sit Ups*
*Advanced Do 15-20
Intermediate Do 8-12
Beginner Do Ab Mat Sit Ups 20-30

Next Weeks Schedule
Monday Normal Hours
Tuesday Classes At 6am and 9am Only
Closed Wednesday
The Rest Of The Week Normal Schedule.

About the Author
  1. sarah lee Reply

    The kids class is Monday at 4:30 instead of Wednesday next week.

  2. Zach Reply

    Solid pic- kids got great form

    • sarah lee Reply

      One of the cutest kids around.

  3. Erin Meagher Reply

    Fun wod!! Was glad I could still make it up the rope!
    75 for bench
    4 rounds, 65 snatch

  4. mason Reply

    Cute Kid alert!!!

  5. Paul S Reply

    95# bench
    WOD: 4rnds+1+5 @ 55#

    The bench press is a nice skill addition, made possible with the new rack stations.

    Thanks Jamin for your help on the snatch.

  6. sarah lee Reply

    3 plus rope plus 5 snatches plus rope plus 4 burpees. I hate when I’m that close to finishing a round and don’t so it! Oh well it was fun!

  7. Allan Fleck Reply

    135# bench 5 rounds+ rope and snatch. #75

  8. OldNatickRookie Reply

    Went to do a drop-in at CFNE @ 6:30 to find out that they don’t have a 6:30 on Fridays, my bad. Coach Geoff let me do their yesterday WOD, 2K row 8:12. Love this community.

  9. Michelle Hatch Reply

    That rope!!! Grrrrr practice practice. Liked this WOD…not typically a bench presser but thanks to partnering up with Lyda, I was able to feel it out.

  10. mason Reply

    4 rnds + 1 rope + 2 snatch.
    My shoulders are smoked!!!
    But fun to climb the rope again!!!

Leave a Reply