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

CrossFit Cape Cod Thursday 6/26 , Friday 6/27, Saturday 6/28 (Schedule Change), and Sunday 6/29

June 25, 2014
 CrossFit Cape Cod

Workout Of The Day

Thursday

50-40-30-20-10
Double Unders
Sit Ups
Cal. Row

Followed By 

Skill Work
CrossFit Cape Cod 

Workout Of The Day

Friday

Fran
21-15-9
Thrusters
Pull Ups

Followed By

Sumo Deadlift
Max Reps At 85%

CrossFit Cape Cod

Workout Of The Day

Saturday*

AMARP 15 Minutes
15 Deadlifts 135/95
12 Burpees
9 Box Jumps 24/20
*Please Note We Are Changing To The Summer Schedule For Saturday.
Classes Are Now At 7an, 8am, and 9am. There will no longer be a 12:30 Saturday.

CrossFit Cape Cod

Workout Of The Day

Sunday

A.
10 Rounds
1 Snatch Balance
3 Overhead Squats
Rest Between Rounds
There is no RX weight. Put positioning first. If you are solid go up in weight. If you need to work technique, stay light.

B.
For Time
Row 1000m
50 Air Squats
30 Toes To Bar
About the Author
  1. Joshua Rice Reply

    Thursday: 17:53 Rx
    PR: 50 D/Us in a row.

  2. Erin McGee Reply

    Thursday
    24:04 rx
    Skill-pullups (negatives and kips)

  3. Christopher Tufts Reply

    Mark, Are you still doing the beginner’s Classes on Saturday or were those cancelled?

    thanks

    • KristinP Reply

      Hi Chris, I’m doing the beginners class on Saturday from 11-12:30. If you know of anyone who’s interested, have them contact me at (508)360-5199 for info or to sign up. Thanks 🙂

  4. Paul S Reply

    Thursday
    24:30 (3 singles/1 double)
    Skill: GHD, sled push

    Mark, I was looking for the black straps for sled pulls but could not find them.

  5. Kelly Cook Reply

    Thursday: 23:25 Rx

  6. Chris Massi Reply

    Thursday 23:20. Struggled with DUs today

  7. Andy Mathieson Reply

    16:15 Rx
    What a burner! Loved it!

  8. Kevin Medeiros Reply

    Andy killed it tonight in his second WOD of the day.

    That was a tough one.
    20:18 with 3 x single unders

    Did a little of everything after.

    • Andy Mathieson Reply

      Thanks Kevin! I’ve been feeling great lately. Gotta ride that high.

  9. Terry obrien Reply

    22:32 RX 40 Dubs in a row
    A huge PR for me

  10. kerri Reply

    Thursday- 30 something scaled to du’s to 25, 20, 15, 10, 5. They were super frustrating today but I got 7 in a row pr. For skill work worked on kipping pull ups. Got 3 strict pull ups. Thanks Rob for the tips!

  11. sarah lee Reply

    Great Double under PRs Terri, Erin and Josh!!!!

  12. Erin Meagher Reply

    20:45- rx

  13. Heidi Lacava Reply

    22:51 3Xsingles, butterfly sit ups

  14. Shannah Jaburek Reply

    28:27 Rx

  15. Liz Ouellette Reply

    This comment has been removed by the author.

  16. Chris Massi Reply

    Friday: 9:43 Rx
    SDL 225# x7
    Struggled to keep my grip after the pull up

  17. Kelly Cook Reply

    Fran: 8:37, 65#, red band
    SDL: 195 x 5

  18. Kevin Medeiros Reply

    Friday:
    In awe of how quickly Josh moved through that today.

    7:42 Thrusters RX
    Green/purple

    Sumo: 295# x 7
    Different doing the deadlifts after the workout. My grip was pretty rough after the pull ups.

  19. Liz Ouellette Reply

    Thursday-
    I can’t even talk about it.
    Friday-
    a) Fran- 10:30, 35 lbs, B/P bands
    b) SDL- 140# x 6
    Josh, you are seriously impressive! Nice work this morning!

  20. kerri Reply

    Fran- 10:39 45# b/p bands. Hit myself in the chin with the bar on thrusters so I took a minute to make sure my tongue was still in tact.
    B. 5@160

  21. Zach Reply

    Fran- 4:55Rx
    SDL- 365# x8

    Still feeling it in my chest- brutal breathing. Shout out to Tom doing Fran in full FF gear at the 530- ridiculous.

  22. Heidi Lacava Reply

    Fran 15:22 @ 65# purple band
    SDL 165# X 8

  23. Allan Fleck Reply

    Fran 3:19 RX
    SDL. 365x 7
    Defiantly got Fran lung !!

    • Kevin Medeiros Reply

      My god that’s a ridiculous time. And what exactly is Fran lung?

  24. OldNatickRookie Reply

    Fire Fighter Fran 8:43 scaled to 45# bar and jumping pullups. Thanks for all the encouragement.

  25. sarah lee Reply

    Fran 8:54 RX. Didn’t max out on the Deadlifts today just worked up to a moderate weight. Great job everyone!

  26. Terry obrien Reply

    Fran 7:40 RX 205 x 4
    thanks Mark for the push at the end

  27. KristinP Reply

    Those are some serious Fran times! Nice job everyone!!

    9:53 RX 195×6

  28. Jen Heinlein Reply

    Everyone is so fast and strong!!
    Fran: 12:50 w/65# and red & blue bands. That sucked in the best way possible. Only 155# x 5 reps for SDL, I was too busy catching my breath.

  29. Andy Mathieson Reply

    Friday: Wow…. Found my time from doing Fran on November 19, 2012. I got 10:22 Rx. Today I got 6:30 Rx. Holy PR.

  30. Shannah Jaburek Reply

    Fran time was 12:27 with 55# and blue bands for pullups.
    For sumo did 5 @ 135…I was so tired today but I’ve been waiting for Fran since I started Crossfit so I had to do it!!!

  31. Michelle Hatch Reply

    I WODed all week but didn’t write down any of my times! Yaaay me! That’s my PR!

  32. Allan Fleck Reply

    Kevin check it out bro!

    The burning lung sensation (aka “Fran Lung”) is commonly felt after workouts such as Fran, or those that are short in duration and extremely high in intensity. The medical term is Exercised Induced Interstitial Pulmonary Edema. Many people complain of coughing, the feeling of mucus in their lungs, and possibly a metallic taste. There is evidence to suggest that the integrity of the lung blood-gas barrier (BGB) in elite athletes is altered after short-term maximal exercise (think short met-cons…). If you’d like to delve into the scientific research that supports these findings, read this article “Maximal rowing has an acute effect on the blood-gas barrier in elite athletes,” in the Journal of Applied Physiology.

    • Kevin Medeiros Reply

      Yikes! Yeah I didn’t go fast enough for that thankfully. Hope you recover quickly:-)

  33. Liz Ouellette Reply

    Saturday-
    4 rounds + 15 + 4

  34. KristinP Reply

    6 rounds plus 11 DL…and a great first beginners class (yay)

    Please let all your CrossFit interested friends know, I’ll be there every Sat from 11-12:30 for a beginners class. They can contact me at (508)360-5199 for sign up info:)

  35. Erin McGee Reply

    Sunday
    10:53 rx
    Great big Sunday group!

    • Erin McGee Reply

      Worked up to 70# snatch bal overhead squat (5# pr)

  36. Kelly Cook Reply

    Sunday 10:46, with mostly high kicks instead of toes to bar. My toes hit the bar approximately 2 out of 30 attempts. Worked up from 45 to 70# on part A. Thanks Erin for giving me the push to try 70! Loved this morning’s group!!

  37. Ann Reply

    10:10. Fun to be back in the box after vacation. Much better than going back to work!

  38. Andy Mathieson Reply

    A. 125#
    B. 6:49 Rx

    Of course, trying to keep up with Josh. Always fun to chase someone though!

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