February 15, 2015
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
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168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648
Mashpee, MA 02649
(508) 648-5648
CrossFit Cape Cod 2-16-15
CrossFit Cape Cod
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Mark, are you having all the usual classes or a modified schedule?
A) 95#
B) 55#
C) 3+10
85#
50#
2+10
A – 115#
B – 50#
C – 2 rounds + 10 + 14 with 10# WB
Feeling so winded these days!
A) 115#
B) 55#
C) 2 + 22 (10 burpees, 12 wall balls)
first time using a 12# wall ball!
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
A: 315#
B: 155#
C: 4 + 3 RX
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.
135 (10)
95 (10)
3 rounds !
115, 85, 3 plus 4. Fun working out with the 3:30!
75# (10)
65# (10)
3+3 12# wb
A. 225#
B. Skipped; A took awhile
C. 4 rds + 6
Advanced. Complete
A. 155#
B. 150#
C. 3 rounds + 13 Rx
I miss the Flecks and Mase!
250×10
205×10
3+10+13
Great Working out at 6:30am!
BS 135#
BP 65#
3+10+2
BS 125
BP 85
AMRAP 2+10+14