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CrossFit Cape Cod, Monday 12/16/2013

December 16, 2013
Opening Day! 

CrossFit Cape Cod

Workout Of The Day

5 Rounds Rest Approximately 3:00 Between Rounds

5 Reps Bench Press
Row 500m

Score Weight and Row Times

Finish With 1 Set of 100 Tricep Press Downs With a mini band.

Proper Bench Press Technique


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  1. Erin Meagher Reply

    Ooh! Fun! I’ve checked the blog approximately 457 times in the last hour to see what the wod was!! Can’t wait!

  2. Erin Gretzinger Reply

    Eeeeeekkkk!!!!
    I’m so excited, I may even wake up for the 6 am class!!!

  3. Terry obrien Reply

    i love this WOD..but I can’t go : (

  4. Raider Rose Reply

    Aw man bench press is included now??? 🙁

  5. Zach Reply

    Gotta show skin to win!!

  6. Sean Mastro Reply

    Very excellent bench press instructions, it has completely put me into brand new territory of bench pressing, Awesome! Lean Weight Goal: 195 Lbs.

  7. Sean Mastro Reply

    ok…so i need to watch the video like 8 times to get it..somewhat understood..???? mi cerebro necessity ejercicio!!

  8. Paul S Reply

    1:59,2:03,2:08,2:06,2:12 105# BP

    Great way to get started in the new box.

  9. Faron Reply

    2:04, 2:08, 2:08 2:10, 2:08 on the row.
    Bench press 120#.
    Fun workout for me, easy on the knees!

  10. Erin Meagher Reply

    Fun wod! I can’t recall my row times but I think my fastest was 1:59 and slowest was 2:08

    Bench was 75,85,95,95,95 x2, 85 x3 – couldn’t quite get all five of the last set of 95! Yay for bench pressing.

  11. Christopher Tufts Reply

    105# and a 2:15 ave row

    Fun WOD, still really excited about the new space! and even some new faces at 6AM!

  12. Ann Reply

    I can’t wait to see the new box today at 5:30. It was such a busy weekend with company that I just couldn’t make it. All the reviews are amazing!

  13. Maria Jones Reply

    LOVE the new space!!!

  14. Sabra Towne Reply

    Congrats on the new space! I will have to stop by sometime to check it out!

  15. jonathan miles Reply

    bench for 5 was 165, 185, 185, 185, 195. Row times were 1:41, 1:43, 1:45, 1:45, 1:44

  16. Sarah Sprague Reply

    Worked up to 65# on press…fun to do something different! Rows were painfully slow, 2:12-2:19 although I forced myself to keep the damper on 10…the new bars are dreamy! Looove the new place.

  17. JoJo Mikolazyk Reply

    Energy is so amazing in the new space, I felt really good. 50# maxed, 2:24 ? best time

  18. Kelly Cook Reply

    Fastest row was 1:53, slowest was 2:00. BP was 65, 75, 85, back down to 80, then 85 x 4. Fun WOD. I loved working with Jen Lockwood, who was hilarious racing me on the rower and may have called me “sucka” several times during the workout. Also, thanks Mason for the commentary. It was too funny.

  19. sarah lee Reply

    Kelly those are amazing row times!

  20. jonathan miles Reply

    join the olympics Kelly. Killer times

  21. jwash Reply

    I don’t know what my fastest row time was…..but I couldn’t catch Kelly. Next time. : ) my Max on the bench press was 55#. Loved working out in the new space. Thanks again Mark and Sarah.

  22. Kelly Cook Reply

    Thanks guys! Jen, I am still cracking up at how funny you were today! You were making me row faster! 🙂

  23. KristinP Reply

    Wow Kelly! Super impressive:)

    Fastest row was 1:58 slowest was 2:10. Bench was 65, 75, 80, 85 x 2, 80.

    AND I LOVE LOVE LOVE THE NEW SPACE!!!! In case you we’re wondering, the use of all caps is a very serious event! And did I also happen to mention I love the new space??!

  24. sarah lee Reply

    Me too. I just love it.

  25. Allan Fleck Reply

    1:41 to 1:44 row, bench 135,165,195, 215-4,195-6.

  26. Mark Lee Reply

    185 across on the bench
    1:43,1:45,1:45,1:43,1:41

  27. Zach Reply

    Bench for 5- 95,135,185,205,215
    Don’t remember exactly but row ranged between 1:32-1:42

  28. mason Reply

    Had to back out of the bench press after second round (new that was going to happen but thought I’d give it a try). Rowed 1:45, 1:47 then just rowed 1,000 meters at 3:57. Then did 15 ghd’s, 7 pullups for 4 rounds.

  29. Robb Sykes Reply

    It was a 1:45 day for me, bench press 145,(30#pr)
    All rows 1:45 too!

  30. Christopher Judkins Reply

    1:52-1:47 on the row, worked up to 195 for 3 good reps and two assisted, did a finisher set of 135×10 immediately following that set to put the nail in the coffin. Love the opportunity to do extracurricular post wod and let’s circle up for mobility like we used to!

  31. Ann Reply

    worked up to 75#, Rows were 2:11, 2:15, 2:11, 2:13, 2:11. I see now I’m really slow on the rows.

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