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

CrossFit Cape Cod 2-16-15

February 15, 2015

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Workout Of The Day

A.

10 Rep MaxBack Squat

B.

10 Rep Max BenchPress

C.

AMRAP 7 Minutes

10 Burpees

20 Wall Ball Shots 20/14

Advanced Training

5 Sets of Each

Max Muscle Ups

Max Distance Handstand Walk

About the Author
  1. Liz Reply

    Mark, are you having all the usual classes or a modified schedule?

  2. Tunay Reply

    A) 95#
    B) 55#
    C) 3+10

  3. Haley Reply

    85#
    50#
    2+10

  4. Jen H. Reply

    A – 115#
    B – 50#
    C – 2 rounds + 10 + 14 with 10# WB
    Feeling so winded these days!

  5. Liz Reply

    A) 115#
    B) 55#
    C) 2 + 22 (10 burpees, 12 wall balls)

    first time using a 12# wall ball!

  6. Allan Reply

    Modified vacation WOD with Meghan
    A. front squats 185# x15 . her bs 85# x10
    B. Floor bench 205# x 11. Her 85# x10
    7 min amrap
    10 Bar facing Burpees
    15 thrusters @95/45
    Allan 4 + 6
    Meghan 3rnds

  7. Kevin Medeiros Reply

    A: 315#
    B: 155#
    C: 4 + 3 RX

    • Kevin Medeiros Reply

      Only did 10 WB’s per round. For some reason I thought the board said 10 and 10 and just noticed it was 20 on here.

  8. Erin Meagher Reply

    135 (10)
    95 (10)
    3 rounds !

  9. Sarah Lee Reply

    115, 85, 3 plus 4. Fun working out with the 3:30!

  10. Ann Workman Reply

    75# (10)
    65# (10)
    3+3 12# wb

  11. Josh Reply

    A. 225#
    B. Skipped; A took awhile
    C. 4 rds + 6
    Advanced. Complete

  12. Andy Mathieson Reply

    A. 155#
    B. 150#
    C. 3 rounds + 13 Rx

  13. Mark Lee Reply

    I miss the Flecks and Mase!

    250×10
    205×10
    3+10+13
    Great Working out at 6:30am!

  14. Heidi Lacava Reply

    BS 135#
    BP 65#
    3+10+2

  15. Kristin P Reply

    BS 125
    BP 85
    AMRAP 2+10+14

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