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CrossFit Cape Cod, Tuesday 3/4/14

March 04, 2014


CrossFit Cape Cod

Workout Of The Day

Back Squat
3-3-3-3-3

Followed By

AMRAP 7 Minutes
7 Front Squats 135/95*
1 Rope Climb
*Or 50% 1RM

About the Author
  1. mason Reply

    Wow I’m on the same blog as my boyfriend!!! Yippee

    • Michelle Hatch Reply

      Mase is that pic after one of your own warm ups?

  2. OldNatickRookie Reply

    I took away 2 things from that video, Rich Froning eats pizza and donuts. I have a chance.

  3. JoJo Mikolazyk Reply

    I witnessed this event in picture LIVE! Very intense and very inspirational Mason!

  4. Michelle Hatch Reply

    Back squat 135 + 2

    4 rounds
    Front squat #65
    Cargo net climbs

  5. Erin Meagher Reply

    155 for squat – thanks for helping me try to fix my squat Mark Lee! I totally recommend videoing yourself to see whats going wrong – it really helps!
    6 rounds – 75 lbs

  6. mason Reply

    Hahaa Michelle, thanks Jo! I just wish I could be like Rich…he does 6 workouts and never collapses to the floor and I barely get through one.

  7. jonathan miles Reply

    part 1 squatted 265 for 3. part 2 rx with 135, did 5 rounds plus 7

  8. Paul S Reply

    155#x3 BS
    AMRAP: 5 rounds @ 85#, 12X ring rows/round for rope climb

  9. OldNatickRookie Reply

    A.) 135×3,155×3,165×3,195×3,200×3 PR Previous PR 195×1

    B.) 4rds + 7 95# Scaled Rope

    Thanks Mason for the Flexibility

  10. Allan Fleck Reply

    A. worked up to 320 x2 didn’t get below parallel on the third.
    B. 8 + 2 RX.
    Mobility to start was awesome!!! Nice moves Mason!!

  11. jlockwood Reply

    Great pic mason. Did not pr today….worked on my form. Thanks mason. I worked up to 85# on the back squat. I did 6 rounds with the 45# bar. Love watching everyone climb the ropes. One day…..one day.

  12. Kevin Medeiros Reply

    Worked up to 315 on front squat
    7 rounds + 2 with modified rope thingy.

  13. Kevin Mikolazyk Reply

    215# back squat..PR and 4 rounds + 5…RX other than last rope climb was scaled

  14. Kevin Mikolazyk Reply

    I lied….115# on workout front squat

  15. Kelly Cook Reply

    155×3 on the back squat. 5 rounds, with 2 rounds Rx and then scaled the rope on the last 3 rounds. I made it halfway up on my third round but felt like I was probably going to fall off of it, so I decided it was best to scale at that point.

  16. Christopher Judkins Reply

    185#x3 for all five work sets on the back squat, really trying to exhibit great form and get below sea level like Mason.

    7 rounds RX on the wod, tried to rip one last front squat with like 5 seconds left but my hands slipped on the clean and lost the bar. I was angry.

    Mason lead some great mobility tonight, I’m feeling more like a supple leopard already 🙂 Nice job everyone at 5:30!

  17. Chris Massi Reply

    215# for BS. 4 rounds + 6 @ 115#. First two rounds felt pretty good on the rope climb, but 3rd round started having trouble finding the rope. 4th round was a disaster! Couldn’t find the rope with me feet at all and had to arm climb 3/4 then dropped down and did another 1/2 rope climb to finish that round. Need some work on those!

  18. Heidi Lacava Reply

    Back squat 145#, 2 @155#…4+7 rds @65#

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