168 Industrial Dr
Mashpee, MA 02649
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CrossFit Cape Cod Friday 9/5/14 and Saturday 9/6/14

September 05, 2014

CrossFit Cape Cod

Workout Of The Day

Back Squat

Followed By

3 Rounds For Time
21 Kettlebell Swings 2/1.5
21 Goblet Squats 2/1.5

Compare To 11/10/13
Tonight At 6:30pm Is Session 1 Of Olympic Lifting Club


25 Burpees
Run 400 With Med Ball
25 Pull Ups With 20lbs Weighted
Run 400 With Med Ball
25 Handstand Push Ups
Run 400 With Med Ball
25 Chest To Bar Pull Ups
Run 400 With Med Ball
25 Burpees
Med Ball Weights 20/14

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  1. Allan Fleck Reply

    Bad Ass logo!!! Nice work Mark.

  2. jonathan miles Reply

    Friday: 285 on the back squat, 8:41 on the 2 pood kb/goblet wod. Josh was a machine this morning.

  3. Erin Meagher Reply

    6:49- 1 poos

  4. sarah lee Reply

    6:31 I pood

  5. Sarah Sprague Reply

    95# x 3 box squats
    12:33 45#kb Kinda wobbly after that one!

  6. Zach Reply

    A) 435#
    B) 6:38 1.5 pood

  7. Zach Reply

    I lied…415# on part A

  8. Mark Lee Reply

    I see Mason and Alan Have Registered as a team! Gonna be a fun comp! I nominate Terry and Josh to give them a run for it! Team Bushy is also jumping in the ring!

  9. Michelle Hatch Reply

    Have been quasi shamed (Jonathan) into starting to blog and write my times down on tbe board, as I should be!
    BS 145#
    1 pood
    Loving how packed our 530am is!

  10. Michelle Hatch Reply

    Oh and my time was like…..7 min-ish 🙂

  11. JoJo Mikolazyk Reply

    85# x2 , had to drop bar on third rep.
    7:34 18#
    #jellylegs for sure!!!

  12. Andy Mathieson Reply

    Figured I’d try and find a partner for the competition next month by posting on here.
    27 year old male seeking an opposite sex partner for the competition next month. I enjoy Olympic lifting, rowing/running at any time of day, and working on the pull up bar. Burpees are probably my least favorite activity but I am willing to make things work if need be. Please feel free to reach out to me on here or by any other means of contact if you too are looking for a partner.

    • Kevin Medeiros Reply

      I’m willing to put on a wig if you agree to do all the burpees, rowing, pull ups, and running.

    • Andy Mathieson Reply

      I’ve tried this before and it never ended up working. Maybe we can try something else.

  13. Chris Massi Reply

    Wasn’t feeling it today, but 255# on part A and 13:45ish RX. I don’t want to see KB swings anytime soon!

  14. Allan Fleck Reply

    Nice work on those squats Zack! Jamin u had me red lining! Good times at the Oly club last night! Great opportunity to get some technique straightened out!!!
    5:14 Rx

  15. Sarah Sprague Reply

    27:06 14# wb, no weighted pullups, 2 ab mats for hspu’s, switched to ring rows after 15 chest to bars, didn’t want to tear.

  16. Allan Fleck Reply

    Awesome 9 am Class thanks Amy!! & Thank You First Lieutenant Dimitri Del Castillo for your service! This was a tough one.

    Terry I notice your right rear brake light was out when we were leaving. Have a great weekend everyone!
    20:09 Rx

  17. Kevin Medeiros Reply

    RX on runs
    g band pu
    Box HSPU
    g/r bands pu

    Very awkward running with a 20# wall ball, but I guess that’s the point.

  18. Erin Meagher Reply

    Can’t remember my time exactly. But I do recall being the last one to finish:) 29- something! It was rough! The hspu took me hours (to two mats!!!:) glad I did it though!

  19. Terry obrien Reply

    28:01 RX (except didnt add weight on the PU)

  20. Joshua Rice Reply

    21:06 Rx

  21. Ann Reply

    23:36. Runs RX and all else scaled. Small intimate 7 am class. Thanks for joining us Traci.

  22. KristinP Reply

    Yep, did this one all alone…which was no fun at all, wah. 29:01 no weight on the pull-ups and 2 mats for hspu.

  23. mason Reply

    I did this alone as well.
    33:12 with 13# pull-ups.
    Someone needs to make a self drying wall ball. I couldn’t hold on to that slippery thing. Lol
    Nice work all!

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