168 Industrial Dr
Mashpee, MA 02649
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CrossFit Cape Cod, Thursday 2/20/14

February 20, 2014


CrossFit Cape Cod

Workout Of The Day

3 Rounds
Row 500m
Run 400m
Rest 3:00
Score the time of each round. 

Followed By

Strict Shoulder Press
1-1-1-1-1

Active Recovery At 6:30pm, Don’t Miss It!

Saturday we are doing the fundraiser for Project Purple and the Herren Project to support Kevin Mikolazyk as he runs the Boston Marathon! Donate here or bring a donation Saturday! Also wear something purple on Saturday! 


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  1. Erin Gretzinger Reply

    This comment has been removed by the author.

  2. Erin Gretzinger Reply

    “Look mom, I’m flying! Weeeee”

  3. Christopher Tufts Reply

    whoo that was a good WOD,

    did somewhere around 3:20, 3:20, 3:40

    and lifted 95,100,100,105,105

  4. Nettie Reply

    3:45, 3:48, 3:53
    80#press – tied my PR
    Disappointed I have to miss active recovery with Amy tonight and the fundraiser WOD on Sat. Have fun!

  5. Kelly Cook Reply

    4:08, 4:26, 4:34, 85# press, which is a 10# PR. I had been stuck at 75 forever!

    Only 1 point today and 1 point yesterday for the challenge.

  6. Nettie Reply

    Congrats Kelly! 10# on the press is huge!

  7. Tim Reply

    3:50 4:02 4:00 #185 on press

  8. Terry obrien Reply

    4:20 4:46 4:46 90# on the press
    That WOD exhausted me

  9. Heidi Lacava Reply

    2 points… SP=55#, 3:34,3:34,3:38

  10. Kelly Cook Reply

    Thanks Nettie! You had killer times on the WOD today!

  11. Ann Massi Reply

    2 points today. 3:40, 3:39, 3:39

  12. Chris Massi Reply

    2 points today… 95#, 95#, 105#, 110#, 110# on press
    3:06, 3:12, 3:22 doing 20 shuttle sprints due to the ice rink in the parking lot.

  13. Ashley Reply

    2 points today 436,428, 428 65# 75# 70# 70# 70# great mobility work tonight, thank you Amy!!

  14. OldNatickRookie Reply

    4:27, 4:40, 4:55 that sucked almost in a good way
    120# press, just couldn’t get 125

  15. Allan Fleck Reply

    3:30, 3:34, 3:30 Good times and gassed keeping up with Matt!! 165# on press
    8 points just for tonight!!

  16. Christopher Judkins Reply

    3:38 3:58 3:50 and 135# on the press plus one strict muscle up between each set of presses. Congratulations to Al for getting his first strict muscle up tonight, told you you’d get up there buddy!

    Also a huge thanks to Amy for active recovery last night. Always so helpful and fun, and you never get tired of our antics. You rock!!!

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