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CrossFit Cape Cod Tuesday 6/24/14

June 24, 2014

Congratulations to Peter On Welcoming his Son into the world!
35 Years ago today Coach Mason was also born!

CrossFit Cape Cod

Workout Of The Day

Front Squat
Max Reps x 85% Of 1 Rep Max

Followed By

2 Rounds
2:00 Rowing (Cal.)
2:00 Box Jump Overs 24/20
2:00 Wall Ball 20/14 10’/9′
Rest 2:00
Score All 3 Movements Separately 
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  1. Nettie Reply

    Congratulations Peter!!!!! Welcome to your new role in the world.
    Mase you don’t look too bad for 35.
    Looking forward to coming back tomorrow

  2. sarah lee Reply

    Congrats Peter and family! Mason I hope I’m as hot as you when I’m 35:)

  3. OldNatickRookie Reply

    Oops, I thought Mase was 39, sorry. I am planning on doing part B in turnout gear and SCBA. It looked good on paper.

  4. Nettie Reply

    75# x 6
    row – 60
    box jump overs (step overs for me) – 56
    wall ball – 44

    So impressed by Tom doing this workout in all of his gear!!!

  5. sarah lee Reply

    58, 58, 47 wall balls with 16 pound ball to the 10 foot target. You girls put up amazing rows.

  6. Kevin Medeiros Reply

    This comment has been removed by the author.

  7. Kevin Medeiros Reply

    A: 205 x 11
    B: 72, 58, 48

    Extra work:
    Single unders
    Sit ups with 1.5 KB
    400, 200, 200 run
    Did a few more strict pull ups

    Tom I once put all my father’s firefighting gear on and did a 400 meter run when I was much younger on a dare and thought I was going keel over and die at the end. I couldn’t imagine doing this WOD in it or any other for that matter. That’s some impressive stuff.

  8. Kelly Cook Reply

    A. 145 x 3
    B. Row-68, box 50, wb 69 Rx

    This was much tougher than I expected! Tom, I am very, very impressed!

  9. mason Reply

    69 row, 60 box, 46 wall ball 16# 10′
    Tom, awesome job with the gear!

  10. Allan Fleck Reply

    A. 245# x 7
    B. 97,76,56

  11. Heidi Lacava Reply

    A. 105#X8
    B. 61, 50, 70 RX

  12. Shannah Jaburek Reply

    A. 85 x 10
    B. 53, 56, 44 RX… first time ever using the 14# wall ball!!!

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