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

CrossFit Cape Cod Tuesday June 9th Abs and Mobility Tonight At 7:30pm!

June 08, 2015

cldkmiko

CrossFit Cape Cod WOD

‘Elizabeth’

21-15-9

Power Clean 135/95

Ring Dips

Advanced Training

Snatch

1 Rep On The Minute For 15 Minutes

Remember That Saturday is the 5k Color Run At The Quashnet School In Mashpee. Plan On Being There At 7:45 For registration.

Sunday After Class Join Us For The Seminar With Dr. Sean Rockett About Staying Healthy Long Term In CrossFit! Check Out His Site www.321GOMD.com

About the Author
  1. Kevin Mikolazyk Reply

    WTH….someone should at least have given me a heads up to suck it in…..that was a exhale they caught me in! ….guess the cheeseburgerleo diet ain’t working

  2. Erin Meagher Reply

    Stop it Kevin!!!! 🙂
    10:35 – purple band/95
    Did snatches and Jamin made us squat snatch 🙂 65/75

  3. pauls Reply

    7:55 @ 75#, red band
    AT @ 45#

  4. Josh Reply

    A. 5:53 Rx and a PR
    Adv: 135-155#; last 5 minutes added an OHS for “fun”.

    • Meghan Reply

      Dang!!

  5. Mark Reply

    Lookin sexy Kev!

  6. Caroline Reply

    8:36 rx
    AT) worked up to 105#

  7. Zach Reply

    7:26 w/ 135# & dips off the rack not rings
    135-175 for AT

  8. Kevin Medeiros Reply

    7:03 @135# / dips on rack with blue band
    AT: worked up to 155#

  9. Allan Fleck Reply

    4:18 Rx
    Up to 185#
    Shout out to montt for a 3:52 Rx time today amazing!!!!

    • Justin Neviackas Reply

      Wow. Sub 5 on that is legit.

  10. Justin Neviackas Reply

    5:17 RX. Not a pr but close. Worked up to 155 on snatches but went back to 135 to work on technique.

  11. Andy Mathieson Reply

    8:15 Rx
    Also did Nutts from yesterday before Elizabeth. Got 23:30 Rx on that.

  12. Christina Sotiros Reply

    10:38 #65, red band ring dips. Did same weight and band in December. Improved my score by 2:30.

  13. Kelly Cook Reply

    13:31, 95#, blue band.

  14. Erin Lewis Reply

    10:04 65#/Blue band ring dips/bar switching off

    AT up to 65#

  15. Tunay Reply

    9:57 70# a few reps with purple band a few in the box for dips. Did 50# on my first Elizabeth and red band for dips. Happy with my improvement 🙂

  16. Heidi Lacava Reply

    11:59 95#/purple band
    Fun abs and mobility with Amy and the girls!

  17. Mark Reply

    Great work everybody!

  18. Dawn Reply

    14:05 – 95#, started with the blue band and ended with a red

Leave a Reply

*