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

CrossFit Cape Cod Monday August 31st

August 30, 2015

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CrossFit Cape Cod WOD

 

Conditioning

21 Front Squats

21 Push Press

Run 400

15 Front Squats

15 Push Press

Run 400

9 Front Squats

9 Push Press

Run 400

Rx weight 115/75 Scale as needed.

 

Accessory 

3 Rounds

30 Back Extensions

30 Band Pull Aparts

 

Optional

North East Masters Comp WOD 1

:45 Seconds Snatch 95/65 :15 Second Transition

:45 Seconds Toes To Bar :15 Second Transition

Repeat for 5 Rounds Go To 115/75 for round 2, 125/85 for round 3, 135/95 for round 4 (no ttb in round 4) 175/110 for round 5 and instead of ttb do max muscle ups.

 

The Morning Schedule Will Return To 5:30 and 9:30am Starting Tuesday. Afternoon classes will be the same schedule. 

We will be offering several extra membership options this fall and winter that will include, running classes, Olympic Lifting, Rock Climbing, and more. More info coming soon!

 

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  1. Christopher Judkins Reply

    Sick picture!

  2. Heidi Lacava Reply

    16:33 RX

  3. Erin Meagher Reply

    14: ?? Something- rowed last round- back bothering me:( #75
    Happy back to school teachers!

  4. Lori Neviackas Reply

    20:29, 65#
    That felt extra hard today, but I was determined to stick with the 65#. Thanks for helping me push through to the end Tracy and Nicole!

  5. Sarah Lee Reply

    13:22 65 pounds.

  6. Allan Reply

    9:12 rx
    Great doing the comp WOD with Josh and to watch Mark crush it after!!

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