168 Industrial Dr
Mashpee, MA 02649
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CrossFit Cape Cod July 3rd and 4th

July 03, 2015

Christy Lynch Designs

CrossFit Cape Cod WOD

Friday

Tabata This

:20 seconds on :10 seconds rest x 8 rounds

Row

1:00 Rest

Pull Ups

1:00 Rest

Push Ups

1:00 Rest Sit Ups

1:00 Rest

Air Squats

Your score is you lowest number from each movement added for a total.

CrossFit Cape Cod WOD

Saturday

‘The Seven’

7 Rounds For Time

7 Handstand Push Ups

7 Thrusters 135/95

7 Knees To Elbows

7 Deadlifts 245/165

7 Burpees

7 Kettlebell Swings 2/1.5

7 Pull Ups

There is no 10am class tomorrow but we are having the 7am, 8am, and 9am

The Masters Comp is on August 15th

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  1. Sarah Lee Reply

    40 RX. Fun huge morning.

  2. Kelly Cook Reply

    39 rx, 3 days in a row of 5:30 am class, and according to Hatch, I get a gold star!

  3. Kevin Medeiros Reply

    41 with r/p band on PU’s

  4. Erin Meagher Reply

    40 rx . The sevens should be a good time after Fourth of July shenanigans tonight!!

  5. pauls Reply

    40 scaling on pull and push ups

  6. Mark Reply

    38:32rx on the sevens. HSPUs are getting better so that was a 6 minute PR. Great working out with the 7am class!

  7. Erin Lewis Reply

    34 Tabata This : pull-ups with b/r band getting stronger with them and loving it, p/u on box because by then my arms were jello!

  8. Kevin Medeiros Reply

    46:31 on “The Sevens” scaled HSPU (2 mats) and pull ups (r/b bands)
    Happy Fourth of July.

  9. Justin Neviackas Reply

    My arms and legs are still aching 4 hours after the 7s workout. 32:35 rx

  10. Jen H. Reply

    The Seven: 46ish, scaled all over the place, but couldn’t not WOD today. Happy 4th!

  11. Erin meagher Reply

    5 rounds 27: something- had to leave! 65 thrusters/155 DL/ 2 mats
    Happy 4th everyone!!

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