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

CrossFit Cape Cod 12/23/13

December 23, 2013
Schedule: 
Monday, Normal Hours
Tuesday, 6am & 9am Only
Wednesday, Closed
Thursday, Return To Normal Hours

Monday Workout Of The Day
1 Rep Max Clean
1 Rep Max Bench Press
1 Rep Max Front Squat

Tuesday
Workout Of The Day
Tabata Something Else
Row
Pull Ups
Push Ups
Sit Ups
Squats

:20 sec on, :10 sec off x 8 Rounds
Record the lowest score from each exercise and add the 5 scores for your total score.
(Ex. Row 9,8,8,7,7,7,7,7. Score is 7)
About the Author
  1. Mark Lee Reply

    Sorry there haven’t been pictures lately, I am in NH posting from the middle of nowhere with mediocre internet connection, and only my ipad

  2. Sarah Sprague Reply

    85, 80, 110# (10# pr)…Been forever that I’ve done a morning class, forgot how much extra mobility I need. Shoulders were not thrilled!

  3. OldNatickRookie Reply

    165# Clean 10# PR
    165# Bench 20# PR
    190# Front Squat 5# PR

    Great job Faron, Kelly and the others that PR’d.

  4. Kelly Cook Reply

    120# Clean (5 pound PR), 90# Bench, 155# Front Squat (10 pound PR).

    Thanks Tom! Great job by you as well! Fun to work with Haley, who had huge PRs as well!

  5. Christopher Tufts Reply

    125/175/175 All fairly large PRs!

    Thanks to dan for pushing me!

    Can’t wait for Tabata tomorrow.

    Merry Christmas Everyone!

  6. Paul S Reply

    130,135,170# (All PR)

    Finally starting to get some halfway acceptable weight on some of these lifts. Bench needs work though. Thanks Tracy for your help and encouragement today.

  7. Kaitlyn Mutrie Reply

    100, 100, 110# all three PRs

  8. HaleyDawn Reply

    Great work out today Kelly! you are so strong you made those weights look easy!!

    90# clean, 75# bench and 100# squat
    all PR’s for me!
    Thanks Tracy for pushing me! ill get that 95# clean soon!

  9. Erin Meagher Reply

    That was fun. Fun to wod at 3:30- although I missed my 6 am peeps!
    125- clean-not my Pr – working on form-thanks Jamin!
    120 – bench- 15 lb PR!!
    145 front squat

    • mason Reply

      Awesome bench press Erin!

  10. Sean Mastro Reply

    Why I Love Cross Fit so Much….Finally! after experiencing gyms of the 80’s and 90’s, Finally! The last element of Health, Fitness, and Strength, is there, and here, for you. People are pack animals, and there is no denying this need for group dynamics,the energy of the group, and the energy of the gym, is real and great! and that is just one of the many reasons, why I love Cross Fit, Just know i am so appreciative!!!

    • sarah lee Reply

      I’m glad you love it Sean!

  11. Kelly Cook Reply

    Wow Erin, awesome bench press!

  12. Allan Fleck Reply

    clean 195#
    bench 245#
    front squat 265#
    Fun fun fun! merry christmas!

  13. mason Reply

    Ran 3.5 miles
    135 clean 15# pr
    150 front squat 10# pr
    Thanks Bobby for pushing me on the clean
    And Kristin and Molly for cheering me on for the fs.
    Happy holidays everyone!

  14. Zach Reply

    265# clean- 10# PR
    245# bench
    375# f squat- 10# PR

    Thanks for help Jamin & Bobby. You too mark.

  15. Ann Reply

    90 for both clean and bench. 100 front squat. Had fun working out with Ann M and Caitlin (spelling?)

    Merry Christmas everyone.

  16. sarah lee Reply

    I was only able to max out on my bench press today. 110 #. 10 pound pr. So many prs today. Great Job today everyone!

  17. Michelle Hatch Reply

    Hakuna matata Tabata! This was a cool WOD. Team Frat Girls! WOOTWOOT! I’ll feel those GHDs tomorrw boy. Jubilee rolls and sugar cookies for everyone!!!! Merry Christmas 🙂

  18. Joshua Rice Reply

    Tabata
    7 cal row- 7 pull- 11 push- 11 sit- 15 squat = 51 Rx

    Merry Christmas!

  19. Paul S Reply

    Tabata : 36
    This is the type of wod I’m not the greatest at.

    Erin, thanks for introducing yourself. I was always wondering who it was who puts those kinds of numbers up every day.

  20. Erin Meagher Reply

    Oh!! Thank you Paul. It was nice to finally meet you!
    41 rx- squats were killer!
    Have a wonderful day with your families all my c3 friends!

  21. jonathan miles Reply

    51 rx. 7 row, 5 pull ups, 11 push ups, 12 sit ups, 16 air squats

  22. Sarah Sprague Reply

    30 reps rx and used the ghd for sit ups…
    Have a restful rest day everyone!

  23. Kelly Cook Reply

    34 with red and purple bands. Really struggled with push ups and pull ups, but happy with the rest of the workout. Loved working out with a big group though.

  24. OldNatickRookie Reply

    Merry Christmas C3 family. Thank god I have someplace to go to get rid of the Christmas eating guilt.

  25. Mark Lee Reply

    Happy rest day everyone:) the floors are painted!
    Monday 225/225/245
    Tuesday did a quick version with no breaks, Row Burpees, GHD, sit Ups 65/50/50
    Nutrition challenge In January is probably going to be the biggest one yet!

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