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

CrossFit Cape Cod July 3rd and 4th 2014

July 03, 2014

CrossFit Cape Cod 

Workout Of The Day


4 Rounds Each For Time
Row 40 Calories
20 Box Jumps 20/18
10 Power Cleans 155/105
Rest 1 Minute Between Rounds

Please Note Classes Are Only Being Held At 8am and 9am

“Tabata This!”

:20 Seconds On :10 Off X 8 Intervals At Each Station 1:00 rest Before Moving To The Next Station

The Stations Are 
Row :20/:10 X 8
rest 1:00
Air Squats :20/:10 X 8
rest 1:00
Pull Ups :20/:10 X 8
Rest 1:00
Push Ups :20/:10 X 8
Rest 1:00
Sit Ups :20/:10 X 8

Score lowest reps from each movement for your “Tabata This!” Score
For example: Rowing 8,8,8,7,6,6,4,5 would be a score of 4. Combine the scores from all 5 movements for your total score.

Compare to August 11, 2013
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  1. jlockwood Reply

    I think we made it rain at the 9 am class. It was a sweat fest! My total time was 32:28. I forgot to calculate my time after each round.

  2. Christopher Judkins Reply

    Good to see you back Bryce and Shanna! 🙂

  3. Kevin Medeiros Reply

    4:21, 5:05, 5:22, 5:13
    Substituted Deadlift @ 225

    Went out way too fast on the first one and hit a wall, but maintained a pretty good pace after that. Fun WOD despite the rowing.

    To all the active and retired Coast Guard and Armed Forces personnel in the C3 family, a heartfelt thank you for your service to this nation on this most Patriotic of holidays. Happy Fourth of July everyone.

  4. Kelly Cook Reply

    105#, 20 in. box, 5:39, 6:03, 7:00, 6:39.

  5. Erin Meagher Reply

    I only know my total time! 27:28rx sweatiest I’ve ever been I think! Thanks Amy!

  6. jonathan miles Reply

    19:38 rx

    • Erin Meagher Reply

      Wow! I guess we were moving slow Amy! I guess I was distracted by your bikini:)😄😄

  7. Amy Squeglia Reply

    Yes Erin, the benefits of teaching a yoga class on the beach prior to WODing…you get to strip down to your bathing suit and have a fan all to yourself…P.S. I did wipe down my rower. P.S.S. Crazy fun SUP Fit class last night. Thanks to everyone that came. I’ll be doing it again next Wednesday night as well for anyone interested…and yes it’s probably the more appropriate work out to wear a bathing suit to.

  8. Liz Ouellette Reply

    27:43 over all
    5:22, 6:10, 6:31, & 7:00
    65# cleans, 20″ box
    I don’t think I’ve sweat that much there yet! what a grind!

  9. Michelle Hatch Reply

    I took an 8 hour shower after this WOD this morning and pretty sure in still sweaty.

  10. Joshua Rice Reply

    23:48 Rx. I had so much sweat in my eyes I couldn’t see my splits.

    The last row was brutal!

  11. Mark Lee Reply

    Great to have so many visitors and new people, make sure that you give everyone a warm friendly welcome to CrossFit Cape Cod!

  12. Andy Mathieson Reply

    17:40 Rx

  13. Shannah Jaburek Reply

    26:29 overall with 65# and the 20 in box…I have no idea what my individual rounds were

  14. Liz Ouellette Reply

    R/P bands for pull ups
    box push ups

  15. Andy Mathieson Reply

    44 Rx
    I wish the best of luck to whomever has to clean up that box!

  16. Heidi Lacava Reply

    45…purple band

  17. sarah lee Reply

    42 RX. Huge classes! Great job everyone and it was so nice to meet all of our guest!

  18. Mark Lee Reply


  19. Kelly Cook Reply

    37, r/p bands. 4 more reps than last time.

  20. Melissa Gilooly Reply

    Fun WOD today 36 r/b bands 🙂

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