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

CrossFit Cape Cod Friday March 20th

March 19, 2015



CrossFit Cape Cod WOD

Skill and Focus Work

On The Minute For 12 Minutes

 Choose 2 Movements

ODD: Movement 1

EVEN: Movement 2

Rest 2:00

On The Minute For 12 Minutes

Choose 2 New Movements

ODD: Movement 1

EVEN: Movement 2

Advanced Training 

Open WOD 15.4

Followed By

12 Minutes Of Focus Work On 2 Movements

About the Author
  1. Andrea Meagher Reply

    A. Worked in OH squats and kipping
    B. Worked on what should have been double unders, but really singles. Also, kipping again.
    Thank you Mark for the advice:)
    Have a great weekend!

  2. Lt Grampy Reply


    139 reps

    Thanks Mason for not judging me to harshly.

  3. Heidi Reply

    A. Pull ups/ thrusters
    B. OHS/ DU

  4. Sarah Lee Reply

    I’ve been a bit sick for a few days. Can’t wait to WOD tomorrow! After a good 30 hours of Netflix I’m excited to get moving and be a productive human again!

  5. Mark Reply

    Did 15.4 with the afternoon crew, made it into 5 reps of the 15 Handstand Push Ups. Scott Panchick, I AM COMING FOR YOU!!!
    Then Andy and I worked on Snatching, and did a row, air squat. ghd sit up WOD.

  6. Erin Meagher Reply

    Worked on hspu quite unsuccessfully 🙂
    Pistols, toes to bat and dips

    • Erin Meagher Reply


  7. Brandie Reply

    A. Overhead Squats/Sit-ups
    B. Front Squats/Cleans

  8. Jen H. Reply

    double unders, sit ups, box jumps, burpees 🙂

  9. Andy Mathieson Reply

    Only got 8 reps on 15.4
    Gonna give it another go Monday with the hope that I may perfect my kipping HSPU by then. Mobility and rest for he weekend!
    Always a pleasure working out with you Mark.

Leave a Reply