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

CrossFit Cape Cod Sunday 5/25/14 & Monday 5/26/14

May 25, 2014
Matt Finishing Murph With The 20lb Weight Vest

CrossFit Cape Cod

Workout Of The Day


On The Minute For 12 Minutes
1 Hang Power Snatch
1 Power Snatch From Below The Knees
1 Power Snatch

Followed By 

Sled Drag Around The Building (400m) 135/90


We Will Have Classes At 8:30am & 9:30am Only

Lumberjack 20

20 Deadlifts 275/185
Run 400
20 Kettlebell Swings 2/1.5
Run 400
20 Overhead Squats
Run 400
20 Burpees
Run 400
20 Chest To Bar Pull Ups
Run 400
20 Box Jumps 24/20
Run 400
20 Squat Cleans 45/35 Kettlebell
Run 400

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  1. Liz Ouellette Reply

    a) 5 rounds with 35#, 7 with 45#. still working on that form
    b) 6:30-ish with the sled empty

  2. Michelle Hatch Reply


    Sled pull with #45 plate. Took me 12 hours.
    Really…..16:something. I bit off allot but wasn’t quitting. Thank you so so so so much Mark for coming out to find me!!!! Thank you for coaching me through to the end. Exactly what I needed. Crossfit never ceases to amaze me in realizing with indomitable will, what our bodies are capable of 🙂

  3. Liz Ouellette Reply

    Michelle you did AWESOME with that sled pull!!

  4. Michelle Hatch Reply

    Aaaaaw thank u Liz! I’ll pay for that tomorrw!

    And awesome for Kristin P and Erin M for voluntarily doing “Murph” today! Woooooohooo!!!!

  5. Liz Ouellette Reply

    This comment has been removed by the author.

  6. Liz Ouellette Reply

    DL 105#, KB 24#, OHS 15# (they scare me!), blue/red bands for CTB, & goblet squat 18#

    HUGE 8:30 group, makes for such great energy!

  7. Michelle Hatch Reply

    This comment has been removed by the author.

  8. Michelle Hatch Reply




  9. Kevin Medeiros Reply

    29:39 DL, KB, Box RX / OH 95# / R & G bands / did more Kb swings instead of squat cleans – arm is still sore.

    Great job Sarah getting that huge 8:30 class all on the same page.

  10. Kelly Cook Reply

    Monday–32:25 scaled. Great job today everyone!

  11. sarah lee Reply

    Thanks Kevin. Everyone worked so well together.

    30:40. Scaled all the weight. Kept it light and fun.

  12. Erin Gretzinger Reply

    DL 125#
    KBS 1 pood
    OHS 45#
    C2B r/b band
    24″ step ups
    Squat clean 1 pood
    It was the neverending wod. If only Falcor could have carried me on my 400s.

  13. Heidi Lacava Reply

    DL 155#, KB( yellow), OHS 60#, C2B(purple)
    BJ, 20in, SC 2(blue)KB

  14. Sarah Sprague Reply

    34 something…almost exactly the same from last time with same scaling except for no band and bigger kettle bell…great 8:30 class!

  15. Mark Lee Reply

    28 something 4 minutes behind last time but that’s ok. Did 53lb Kettlebells for the cleans-WOW! So tuff!

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