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Mashpee, MA 02649
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CrossFit Cape Cod Monday March 9th

March 08, 2015


Workout Of The Day


Nutrition Challenge WOD 1 Retest

As Many Rounds As Possible In 10 Minutes

10 Burpees

10 Box Jumps 24/20

10 Wall Ball Shots 20/14

Use The Same Box and Wall Ball You Used For Your 1st Test

Advanced Training

As Far As Possible In 5 Minutes

3 Clean and Jerks 3 Burpee Box Jumps

6 Clean and Jerks 6 Burpee Box Jumps

9 Clean and Jerks 9 Burpee Box Jumps Etc.

135/95 24/20

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  1. Andrea Meagher Reply

    4rds+10 Rx. Thanks for cheering us on Mark!

  2. pauls Reply

    4rds+10+1 (20″, 12#)
    Another slow Monday; shoulder a little sore so went with a light WB.
    Fun workout and great to see several people working more afterwards.

  3. Heidi Lacava Reply

    5rds + 6 RX

  4. Kevin Medeiros Reply

    5 rounds + 4 burpees (24″/20#)
    20 rep improvement from first benchmark test.

    I ate one of my daughters fudge stripe cookies and immediately felt guilty even though the challenge is over. Not sure what that means.

    • Kevin Medeiros Reply

      Forgot I also did the advance training:
      Got through 2nd round + 4 C&J @ 135#
      That was brutal after the WOD!

  5. erik m. Reply

    One full round and then some from last month. Om with that

  6. Kelly Cook Reply

    4 rds +8 burpees Rx.

  7. Allan Reply

    A. 5 + 7. Burpee to target, 30″ box, 30# wb.
    B. 52 reps. Those burpee box jumps were tough after that amrap.

  8. Tunay Reply

    5+4 burpees (20″, 8#)
    24 rep improvement from 1st wod. Very pleased 🙂

  9. Sarah Lee Reply

    Great Job everyone! I’m really proud of what Jen H accomplished tonight. If she doesn’t post I will brag for her later!

    4 plus 15 RX. I was going to rest today. I’m so glad I changed my mind last second. It’s amazing how a 10 min workout can reset you physically and mentally!

  10. Liz Reply

    4+2, 12# wall ball. I didn’t get to do it last month so I can’t compare.
    Hit a new 1 rep max clean & jerk after at 105#. 5# PR.

  11. Sarah S Reply

    4 plus 17, jumping squats for wall balls…great pic Sarah!

  12. Molly Sorbello Reply

    4 + 19 rx, 110lb clean and jerk after. Thanks to Kelly and Liz for letting me jump in on the extras! Great job ladies!!

    • Liz Reply

      You too Molly!

  13. Mark Reply

    Awesome day at the box with tons of Pr’s and energy!!! Great job everyone, I love Monday’s because I get to see everyone!!!

  14. Caroline Reply

    Congrats on the PRs to everyone!

    6+17Rx (16# WB), 13 rep improvement from last month.

  15. Kelly Cook Reply

    Thanks Molly and Liz for encouraging me to keep trying on my clean and jerk! You ladies inspired me today, and I felt great when I left. Thanks for a fun after WOD push!!

    • Liz Reply

      Same to you Kelly, so much fun after the WOD. Thanks for the push to keep trying today!

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