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CrossFit Cape Cod Tuesday May 12th

May 11, 2015


CrossFit Cape Cod WOD

5 Rounds

1 Push Press

3 Thruster

 5 Front Squat

Rest As Needed Between Sets

There Is No RX Weight. Work To Your Heaviest Unbroken Set. Don’t Count Warm Up Sets As Part Of Your 5 Sets.

Advanced Training

Double Under Flight Test


Unbroken Double Unders For time. Pause After Each Unbroken Set.

Friday at 8:30am Abs and Mobility With Amy S.!!!

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  1. Andrea Meagher Reply

    80#. Thanks Jamin:)))

  2. Erin meagher Reply

    100# thought I could do a little more but thrusters were too scary!
    Did the doubles !

  3. pauls Reply


  4. Sarah Lee Reply

    95 pounds.

  5. Kelly Cook Reply

    Attempted flight test after but couldn’t get to 40. I tried many, many, many times. Maybe tomorrow.

  6. Andy Mathieson Reply

    135, 135, 135, 135, 155
    Adv: 7:24

  7. Kevin Medeiros Reply

    That one was rough especially since I hurt my wrist the first time I took the bar off the rack.

    Worked on DU’s

  8. Allan Fleck Reply

    #225 Thruster complex
    Helen 7:59 Rx
    EMOM10min. DL 315#, CTB 7-6
    Flight test 4:00 P.R. !! Thanks for the push Tyler and great job!! Nice p.r. on flight test Mase !!
    3 X 30 GHD’S, 30 Back ext unbroken
    Good times glad to be there today!!

  9. Mase Reply

    Thanks Allan great work to both you and Tyler!!
    A. 90#
    B. 4:05 pr!

  10. Dawn Reply

    Great WOD

  11. Mark Reply

    185 on the complex
    8:44 Helen
    5x 315 deadlift 5-7 strict ctb pull ups 5 sets

  12. Caroline Reply

    105#, 110#, 110#, 115#, 120# – Went for 125# on the last set, but thrusters got a little sketchy.

    DU Flight test: infinity. :/ I think I got to 37 a bajillion times but couldn’t break 40. You and I next time Kelly.

    Great job Mase! You’re an inspiration to aspiring double underers everywhere. 🙂

  13. Tyler Reply


    Flight: 4:08. Great job Allan and Mase! Now sub 4 goals!

  14. Heidi Lacava Reply


  15. Zach Reply

    -got through 225# unbroken but Mase called me out for a Thruster jerk thing…thanks…again Mase

  16. Sarah Lee Reply

    She is so annoying sometimes:)

  17. Christina Sotiros Reply

    70#, got 20 unbroken doubles. PR for me

  18. Kelly Cook Reply

    Definitely Caroline! We’ve got it next time!

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