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

CrossFit Cape Cod Friday September 4th

September 03, 2015


We are offering free child care weekdays at 9:30am! (Thursdays are not available for the month of September) Grab a flyer at the gym for more info and please use the sign up sheet at the front desk. Hope this helps the busy moms and dad’s to get their workouts in!



CrossFit Cape Cod WOD

AMRAP 15 Minutes

10 Deadlifts 225/155

20 Wall Ball 20/14

10 Kettlebell Swings 2/1.5



2-2-2-2-2 Across (Heavy Weight For All 5 Sets)

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  1. Erin Meagher Reply

    I don’t know how many rounds + 4 deadlifts Rx.
    Turns out Sarah wasn’t keeping track for me 🙂

    • Sarah Lee Reply

      I think 10 or 11 rounds…

  2. Heidi Lacava Reply

    4rds+10+20 RX except KB 45#

  3. Kelly Cook Reply

    4 rds plus 10+18 rx

  4. Kevin Medeiros Reply

    4 rounds + 10 + 6 RX
    Good week at C3

    • Kevin Medeiros Reply

      OT: 165#

  5. Mark Lee Reply

    5+10 that was a great WOD, awesome work from all the classes! Have to apologize to the early classes, I was pretty much checked out mentally, I’ll make it up to everybody with some fun warm ups next time:)

    • Erin Meagher Reply

      That was a fine warmup.

  6. Terry Reply

    4 Rnds + 10 + 11 RX

  7. J man Reply

    5 rounds plus 10 rx. That kicked my bum

  8. Erin Lewis Reply

    3 rds + 6 Rx except KB swings (.5 pood)

    • Erin Lewis Reply

      OT Strict Press
      45 x2; 65 x2; 65 x2; 70×2; 75×1

  9. Nicole Stanley Reply

    5 rds…not RX! I’m amazed I could lift my arms after that 30rep WOD!

    Yoda (aka Mark) you rock! You were on your game at the 8:30 class…thanks for the help!

  10. Allan Fleck Reply

    6+6 RX working on the pace! Thanks for the help John!
    175#X2 ACROSS

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