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

CrossFit Cape Cod Thursday June 4th

June 03, 2015


CrossFit Cape Cod WOD


10 x 100m Sprints


Death By Strict Pull Up

1 The First Minute

2 The Second Minute

3 The Third Minute

Etc. Until You Can’t Do The Required Number In 60 seconds.

If You Do Less Than 10 Minutes, Ladder Back Down To 1 Or Do As Many Sets Possible At Your Finishing Round, On The Minute.

Congratulations To Justin For Winning Tuesdays Photo Contest With The Caption:

On The Photo Below.

“Advanced training:
Kettle bell Swing
Prancercize in meters”



Other good ones were:

  1. Erin Lewis Reply

    “And those who were seen dancing were thought to be insane by those who could not hear the music.”

    1. Meghan Reply

       “Cause I’m freeeee… Free balling”

      1. Justin Neviackas Reply

        To be read in your best David Attenbourogh voice:

        “Here we see the Crossfitter, in their natural habitat exhibiting two different ways of exquisite pood control.”

  1. Mark Reply

    There will not be a 7:30am Barbell Class. Sorry For The Short Notice.

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  1. Mark Lee Reply

    Some awesomely fast and intense 100m sprints this morning! Can’t wait to see how the afternoon classes do!

  2. LT Grampy Reply

    A. :13:84 or :13:48 Lack of Oxygen can’t remember

    Tough 4 miles on wobbly legs after the 10 x 100

  3. Allan Fleck Reply

    A. 11’s were the fastest
    B. 3,3,4,5,6,7,5 into eights with bar muscle ups
    OHS 205 x 5
    How come no one told me I have shrek ears???

    • Mase Reply

      OMG that’s hilarious!!!

    • LT Grampy Reply

      Al, you have Shrek ears. Sorry you had to hear that here. But with those ears you could here that anywhere.

    • Erin Meagher Reply

      Ohhhhh…..:) you do!! 🙂

  4. Kevin Medeiros Reply

    A: 11 sec was the fastest.
    Hamstring tighten up so I called it at 5 and rowed 5 – 200m
    B: work to 7 and back down with red band

  5. Kelly Cook Reply

    13.8 was fastest
    Worked up to 7 and then back down on pull ups from ground to barbell.
    Glad I was able to get in there today since this has been a busy week, and I haven’t gotten to work out much!
    Al, your Shrek ears are part of your charm.

  6. Chris Massi Reply

    I want to run times 100s!!! Why is it you always program days I was build for on days I can’t make it in!!!!

  7. Mark Reply

    Alan all I could see were your massive arms!

  8. Justin Neviackas Reply

    Was at the YMCA today. Ran 5 miles in 36 min.
    Got to 6 reps in the round of 12
    50 Body weight back squats in as few sets as possible

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