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CrossFit Cape Cod Friday 8/1/14

July 31, 2014



CrossFit Cape Cod 


Workout Of The Day

4 Rounds For Time
Run 400m
30 Wall Ball 20/14

All the masters WODs have been Released. There are age categories from 35 and up! 
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  1. Paul S Reply

    OK, I give up. Please tell me where some/all of the Masters WODs have been/are posted. I know people have been practicing them and Ryan, who hasn’t been a member here for over a year, showed me two of them on his phone at one of our softball games a few nights ago. Thanks.

  2. Allan Fleck Reply

    Wow! Zack your going to have to teach me how to coordinate gym clothes like that! I’m impressed, even your shoe laces match!

    • Kevin Medeiros Reply

      I was thinking the same thing. The man is styling!

  3. Mark Lee Reply

    1. “The Sled Sprint”
    At the starting line athletes will have an empty sled and 2 plates. On “Go” athletes advance the sled ahead 50 meters.
    Return to the starting line and retrieve one of the plates. Run the plate to the sled, and run back to the starting line and run the second plate to the sled. Then pull the sled back over the starting line. For time.

    2. “The Barbell Complex”
    AMRAP 4:00
    4 Deadlifts
    3 Hang Power Cleans
    2 Front Squats
    1 Shoulder To Overhead
    35-39 155/105, 40-44 & 45-49 135/95, 50-54 115/85, 55-59 95/65, 60+ 75/50

    3. 7 Minute AMRAP
    7 toes to bar
    7 power snatches 75/50, 65/45, 50/35
    14 Double Unders

    4. The Chipper
    25 Cal Row
    25 Box Jump Overs 20″
    25 Burpees
    25 Wall Ball 20/14, 16/12, 14/10
    25 Pull Ups (55+ Jumping Pull Ups)
    25 Wall Balls
    25 Burpees
    25 Box Jump overs 20″
    25 Cal Row

    There is a 17 Minute Time Cap

  4. Kelly Cook Reply

    18:20 Rx.

  5. Kevin Medeiros Reply

    15:23 RX

    Worked on Overhead squats @ 75# & 95#
    Thanks Jamin for the help.

  6. Paul S Reply

    Thanks, Mark. With one or two exceptions, I couldn’t have chosen better (for me) exercises and weights myself.

  7. Paul S Reply

    Sorry, just noticed: are the weights for the sled pulls determined, or is that going to be left as an unknown for the day of?

  8. Terry obrien Reply

    17:26 RX

  9. Mark Lee Reply

    Paul, Your age group will do 25lb plates:)
    Good attitude man, everyone on the fence and anxious should take a page out of Paul’s book!
    Today Amelia and I did the WOD poolside with swimming subbed in for the run and air squats because we didn’t bring medballs. But 4 rounds was a great WOD. We didn’t time it but it was fun!

  10. Shannah Jaburek Reply

    17:49 with 10# wb… wasn’t nearly as bad as I thought it would be!

  11. mason Reply

    16:31 rx 10′

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