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

CrossFit Cape Cod, Tuesday 3/11/14

March 11, 2014


CrossFit Cape Cod

Workout Of The Day

Strict Shoulder Press
3-3-3-3-3

Followed By

3 Rounds For Time
Run 400
15 Burpees


About the Author
  1. Kevin Medeiros Reply

    135# 11:20 (400m and 2-500 m row). First 6 am class – wakes you up for the day, that’s for sure.

  2. sarah lee Reply

    70x 3

    9:51

  3. Erin Gretzinger Reply

    Fun 9:30 class this morning! Thanks for the push Sarah!
    55×3, 60×2
    10:01

  4. Heidi Lacava Reply

    50X3, 55X2….9:53

  5. Sarah Sprague Reply

    Worked up to 55# x 3 then 60# x 2.
    9:55 on wod…38 seconds better but of course a bit warmer than last time! Thanks Molly was great to have you push me to to faster:)

  6. jlockwood Reply

    Worked up to 45#x3 then back down to 35#. My time was 12:38. Felt so good to be outside running.

  7. Kelly Cook Reply

    75×3, 10:52.

  8. Allan Fleck Reply

    A. worked up to 160# for 3.

    B. 14:15 with 800m runs so nice running outside!!!

  9. Shannah Jaburek Reply

    Worked up to 60# x3
    10:22 for the second part, over a minute faster than last time we did it!

  10. KristinP Reply

    70# and 11 something for the wod. Not feeling great today but I showed up so it’s a win:)

  11. Chris Massi Reply

    Started a 3 day juice cleanse today so felt pretty weak, did 95# for all 5 sets. 8:22 second part of the WOD

  12. Zach Reply

    165#x3
    11-something part B

    Thanks to Traci & Mason for helping w/ baby duty

  13. Liz Ouellette Reply

    This comment has been removed by the author.

  14. Liz Ouellette Reply

    This comment has been removed by the author.

  15. mason Reply

    Ran 800’s with Allan and Chris… Well ran behind them lol..,
    17:00, needed that run today to loosen up from that open wod. Nice run Allan!

  16. Christopher Judkins Reply

    115# on the press

    Got talked into doing 800’s by Allan and Mason 15:43 nice work guys, let’s go Spring!

  17. KristinP Reply

    Great job to the 800 crew…and I’m soooo glad I came an hour earlier, haha:)

  18. Ann Reply

    Worked up to 55×3 60×2
    9:24 on the WOD
    Just getting back from a week on Florida.

  19. Liz Ouellette Reply

    35#,45#,50#(2 reps),45#,45#
    10:38 on WOD.

  20. Andy Mathieson Reply

    115# for strict press
    10:27 (rowed 500 for 400m run)

Leave a Reply

*