168 Industrial Dr
Mashpee, MA 02649
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CrossFit Cape Cod Tuesday March 17th

March 16, 2015

caroline and tyler

Tyler giving his wife Caroline a sweaty post WOD congratulations on her first Muscle Ups!

CrossFit Cape Cod WOD

10 Rounds For Time

10 Calorie Row

10 Burpees

10 Kettlebell Swings 1.5/1

Rest 1 Minute Between Rounds

Advanced Training


10-10-10 Push Press


On The Minute For 10 Minutes

ODD: Box Jumps :40 seconds

Even: 12 x GHD Sit Ups

FitYoga With Amy Squeglia This Thursday At 6:30pm! Free, Bring your own mat:)

This has been going on since March 1st, we got involved this week but lets tip the scales, check in on Facebook every time you come in for the WOD and make good happen!


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  1. Erin Meagher Reply

    Love the pic:)
    30-? Fun one but tough- ️Dan was killing it on the row this morn!

  2. pauls Reply

    29:49 (1 pd)
    Wanted to get under 30 and just made it. Need to be a bit faster on the burpees.
    Will be away until April 1. Have fun, and hopefully we’ll be in full outdoor running mode by then.

  3. Josh Reply

    Active Recovery: 5k row – 20:44

  4. jonathan miles Reply

    21:59 RX. Burpees are not my friend.

  5. Mark Reply

    Good man Josh! I know you’re going to smash the Open WOD on Friday! Felt better than I thought I would today, most of the sorness from the 1/2 marathon is cleared up. I can’t remember my exact time, I’ll look it up later.

  6. Christy Reply

    Can we name this wod “The Gasser”?

  7. Dawn Reply

    That was a burnahhhhh!!!
    32:04 RX

  8. Tunay Reply

    30:55 Rx tough one

  9. Kelly Cook Reply

    29:39 Rx. Thank you for pushing me at the end Terry and then for making me attempt pull ups post-WOD. Got my first official pull-ups EVER today after the WOD. Terry was not letting me leave until I did it!

  10. Heidi Reply

    27:30 RX

  11. Mase Reply

    26:28 Rx

  12. Andy Mathieson Reply

    25:45 Rx

  13. Christina Sotiros Reply

    29:08 rx. 100 Kettlebell swings = jello arms

  14. Allan Fleck Reply

    A. 20:20 Rx
    B. 10×155#
    C. Done.
    Kelly great job!!!!!

  15. Terry Reply

    27:52 RX
    Kelly you totally killed the WOD and then getting your pull ups ..it was very
    obvious to me that you could,but all you had to do was cut the band strings

  16. Christin Marshall Reply


  17. Caroline Reply

    23:56 Rx
    Congrats Kelly!!!!!

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