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CrossFit Cape Cod Tuesday 7/15/14 and Wednesday 7/16/14

July 15, 2014
This image from www.crossfit.com is a great illustration that CrossFit is truly for all levels.

CrossFit Cape Cod

Workout Of The Day


50 Back Squats
5 Rope Climbs
40 Back Squats
4 Rope Climbs
30 Back Squats
3 Rope Climbs
20 Back Squats
2 Rope Climbs
10 Back Squats
1 Rope Climb

Squat Weight 75/50


5 Rounds For Time
12 Deadlifts 225/155
20 Pull Ups
12 Clean and Jerks 135/95
20 Knees To Elbows

This Can Be Done As A Team WOD or Individual. There will be a cut off time for individuals.

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  1. OldNatickRookie Reply

    Nice picture, good to see the young ones working out.

  2. sarah lee Reply

    23:36 RX. I honestly don’t know the last time I was so sweaty.

  3. Erin Meagher Reply

    25:18-rx so hard! Even though I complained the whole time- that was a fun one.

  4. Nettie Reply

    27:55 45# for 50, then 35# for rest. I did do 3 rope climbs – a record for me 🙂

    • sarah lee Reply

      Nice Nettie! Thanks Erin and Nettie for benching with me after.

  5. Michelle Hatch Reply

    #75 back squat
    Cargo net climbs

    Holy sweat!!!! Perfect bc I ate a gallon of ice cream yesterday.

  6. Paul S Reply

    21:19 45#, cargo net
    Great WOD and nice to see bigger classes. I’m one of those few people who likes the heat so today was great.

  7. Mark Lee Reply

    Fun classes this morning! 12:05 Rx

  8. david mendoza Reply

    18 or 19 something. Thanks for the push today Mason!

  9. Kevin Medeiros Reply

    16:47 @95# for squats
    5 cargo net climbs in the first round almost killed me. Knees to elbows for the rest. What a sweaty WOD! What a great 5:30 class! Tomorrow looks like another fun one and Mark that is a ridiculously fast time.

  10. Christopher Judkins Reply

    15:22 Rx

  11. Terry obrien Reply

    19:41 RX That was hard But I loved it

  12. Kelly Cook Reply

    20:17, 50# and 9 rope climbs total. I got all 5 in the first round, but scaled after that. I wanted to get the 10th one at the very end so badly and everyone was cheering me on, but it just wasn’t there tonight! Next time!!!

  13. Shannah Jaburek Reply

    31:47 rx…not only did I get my first rope climb today but I did all 15!!! it was a fun and super sweaty WOD!!!

  14. Heidi Lacava Reply

    25:30 RX

  15. mason Reply

    18:26 rx
    Nice work Shannah on all fifteen.
    Traci and Shanna rocked this wod in under 13 minutes. AWESOME!!

  16. Shanna Reply

    12:30 rx brutal!! I have rope burn pretty much everywhere 🙂

  17. Joshua Rice Reply

    Wednesday: 34:11Rx Indivdual

    That was brutal! It hurt to grab the steering wheel on the way home.

  18. Erin Meagher Reply

    Josh!! Nice work! Sarah Lee and I did it in 28:10-rx- fun, but tough!!!

    • sarah lee Reply

      I was definetly the weaker link on those clean and jerks but that was a fun one! Looking forward to resting tomorrow.

  19. Kevin Medeiros Reply

    25:35 teamed up with Jamin. Great working with him. Glad I decided not to do it individually or I may have died. Nice work Josh.

  20. Nettie Reply

    That’s impressive Josh! I worked with Taylor – 28:18 with lighter weights and bands.

  21. Mark Lee Reply

    Yeah Shannah J! That’s amazing!
    Nice job Josh!

  22. Heidi Lacava Reply

    33:19 DL 155# CJ 65# purple band partnered with Melissa

  23. Kevin Medeiros Reply

    I have to say the last couple of days have beaten me up pretty good, but I love it! Does that mean I have a CrossFit problem?

    • Erin Meagher Reply

      It’s a good problem to have!! The last few days killed me too!

  24. jonathan miles Reply

    shanna and I did it RX in 18:32. total bum kicker

  25. OldNatickRookie Reply

    Partnered with Mike, 27:12.
    Mike 255/135 RX
    Me 155/95 bands for PU Rx K2E

    Very impressed with anyone doing this by themselves.

  26. Andy Mathieson Reply

    38:25 Rx solo

    In some ways I regret doing this solo like blisters ALL OVER my hands. In other ways I don’t like feeling self gratifying about finishing sub 40 minutes.

    Day off tomorrow for sure!

  27. Liz Ouellette Reply

    28:55 with Shannah (swolemate love)
    RX’ed on our deadlifts, 65# for clean & jerk, red & purple bands for pull ups

  28. HaleyDawn Reply

    3223 w/ my sister in law Kelley- 110# DL 45# C&J b/r bands for PU

    lots of fun!

  29. mason Reply

    52:02 rx tore my hands up but you do what you gotta do for a hero wod!!!
    Nice work everyone. Way to crush Allan as usual. I think you only have one speed…FAST!

  30. Mark Lee Reply

    “Hi my name is Kevin, and I…..have a CrossFit problem.”
    “Hi Kevin!”

    37:00 RX glad I did this one.

  31. Allan Fleck Reply

    Thanks Mason ! Way to stick with it bloody palms and all! I did actually mop up my sweat tonight after that one!! Good times.
    Thank you Desfordes !!!!

  32. Allan Fleck Reply

    ” Hi Kevin”

  33. Michelle Hatch Reply

    I’m proud to say I earn my first official kipping torn blister today. Yaaay me!!!!!! Partnered with the ever so strong Kelly Cook today.
    155 for deads
    55 for cleans
    Used red and purp bands for pull ups. Originally I was going to attempt this solo but id still be there with crickets chirping.

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