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

CrossFit Cape Cod December 1st

November 30, 2015

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CrossFit Cape Cod WOD 

Bodyweight Back Squat Ladder

Rest 5:00

3/4 Bodyweight Push Press Ladder

Rest 5:00

1 1/2 Bodyweight Deadlift Ladder

Each ladder is 1 the first minute, 2 the second minute, 3 the third etc. Break it up as you need to during the minute. If you can’t do the reps in the minute, you are done with that movement.

Want a CrossFit Cape Cod sweatshirt or raglan baseball shirt? There is a new pre order at the desk! Please pay for all items at the time you place your order. We can also charge your account. If you won an item in the nutrition challenge make sure you put your name on the list!

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  1. Christina Sotiros Reply

    The baseball shirts are awesome sauce!! Mark, I ordered a shirt and a zip hoodie. Please charge my account. I forgot to say that on the order. 🙂

  2. pauls Reply

    125#x8, 75#x7, 165#x9

  3. Andy Mathieson Reply

    155# 9+7
    155# 6+2
    295# 8+6

  4. Justin Reply

    185 13 plus 12
    140 9 plus 6 or 7
    290 9 plus 4
    I am gonna be freaking sore tomorrow!

  5. Erin Lewis Reply

    135# 6+6
    80# 7+4
    135# 10+10

  6. Nicole Reply

    125# 11
    80# 10
    165# 9
    Ouch…enough said!

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