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

Crossfit Cape Cod December 18th 2015 WOD

December 17, 2015

jake01

Crossfit Cape cod

Friday 12/18/15

Strength

Dead Lift

3-3-3-3 @85%

MET-CON

The Chief

Max rounds in 3 minutes of:
3 power cleans 135/95
6 Push-ups
9 Air squats

Rest 1 minute. Repeat for a total of 5 cycles.

Optional

EMOM 10 min

Even: 6 candlestick to pistols alt.

Odd: 2 strict ring pull ups 1 muscle up

********

Holiday Hours: 12-24-15     5:30 am, 8:30 am, 9;30 am ONLY

12-25-15 Closed

Saturday and Sunday regular hours.

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  1. Andrea Meagher Reply

    145#x3
    16 rds @ 65#
    Thanks Jon! Happy Friday!!!

  2. pauls Reply

    235#x3
    20 rds @ 80#
    Great wod, could have gone heavier on the cleans.

  3. Kevin Medeiros Reply

    A: 425# x 3 unbroken
    B: 15 rounds + 1 clean RX
    Not bad considering I somehow got my butt there at 5:30 am after only 3 1/2 hours of sleep. Dam you Star Wars! Fun Friday class with Jon!

  4. Terry Reply

    205#
    24 rnds + 9 RX
    Fun WOD

  5. TyTy Reply

    21+3 Rx. Completed at the home minibox to avoid giving anyone else this narly head cold I got going on.

    • M Rice Reply

      Use that chest rub!!!!!!

  6. Emily A Reply

    185#
    16+6 Rx

  7. Justin Reply

    335 x 3. 28+3 for chief. Did the AT except for the candlesticks as I forgot to look then up and was running late.

  8. jmiles Reply

    1)355
    2)25+2 RX

  9. Andy Mathieson Reply

    355#
    20 Rx
    Optional complete

  10. M Rice Reply

    115#
    15 + 3 65# box push ups

  11. Liz Reply

    195#
    14 RX

  12. Josh Reply

    315#
    32 + 3; there is something to be said on having Allan in the corner of your eye and trying to keep up with him. I love “The Chief”.
    Optional complete!

    • Kevin Medeiros Reply

      That’s a ridiculous round total! Insanely impressive.

  13. Sarah Lee Reply

    15 plus 2 RX. Always a fun WOD!

  14. Haley Reply

    #125 still getting my strength back 🙂 14+I don’t remember. Fun wod!

  15. Sarah Reply

    170#
    13 plus 2 @85# think I wrote 75# on board.
    Great working out with you Heidi!

  16. Erin Meagher Reply

    19 RX-My favorite wod ever!
    225 for deadlifts

  17. Hatch Reply

    #195
    #15 rounds #75

    Love fun Friday at 5:30 am! Ya never know who’s will be guest coaching! Thanks John.

  18. Christopher Judkins Reply

    Ladies night at 530 today! (except Jamin…) Fantastic fun way to end the week great work!

  19. Kristin Reply

    Soooo happy to be back!! 15 plus 3 65#

  20. Lori Neviackas Reply

    175#
    13+1 challenged myself and went RX tonight.

  21. Allan Reply

    385# all 4 set
    34+1 rx
    Opt done. Great night tonight alot of sweat on floor and alot of people making it hurt!!

  22. Ann workman Reply

    135. X3. 16+7 65# fun TGIF

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