168 Industrial Dr
Mashpee, MA 02649
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CrossFit Cape Cod Tuesday May 5th

May 05, 2015



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CrossFit Cape Cod WOD

5 Rounds For Time

5 Deadlifts 245/165*

10 Burpee Box Jump Overs 24/20

*Do Not Exceed More Than Your 5 Rep Max Weight

Advanced Training

Use 275/185 On The WOD

On The Minute For 10 Minutes

Odd: :5-10 Strict HSPU*

Even: Row Max Cal In :45sec

*If 10 Unbroken is easy add a deficit

Abs and Mobility Will Be Held Wednesday Night At 6:30. Regular Class Will Be Held Simultaneously

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  1. Mase Reply

    Awesome pic!

  2. Andrea Meagher Reply

    8:50 sumos @ 115.
    Thanks Jamin!

  3. Erin Meagher Reply

    8:48 RX 265
    Even did advanced training!

    • Erin Meagher Reply

      Nope. 165:)

  4. Allan Reply

    Who’s the HOT couple Annie and Rich are talking too??

  5. pauls Reply

    9:28 (145#, 20″ box)

  6. Michelle Hatch Reply

    9:00 #165 and step ups
    Advanced training.
    I should probably start blogging evey day now that I’m an ADVANCED athlete. The line forms to the left fellas for autographs.

  7. Haley Reply

    1233 95# plus “weighted” burpee box step up and overs haha. take that you advanced athletes! haha

  8. Kevin Medeiros Reply

    I can’t wait for this WOD today! Not because of my undying love of burpee box jump overs, but because my pregnant (with twins) co-worker just made me finish her giant piece of cheesecake because she couldn’t eat it. And now I feel guilty and full.

  9. Sarah S Reply

    8:08 145# that was a fun workout!
    50 calories total/30 second hs holds

  10. Tunay Reply

    9:11 95# 20″ box.. Feels good to be back!!

  11. Justin Neviackas Reply

    6:41 at 275 and 24″ the strict hspu sucked 7,7,6,5,5. And calories for the row were 20,19,17,16,18

  12. Lori Neviackas Reply

    9:24 95# 20″box.

  13. Kevin Medeiros Reply

    A: 8:33 @275#/24″
    B: Did not actually happen since it wasn’t on the board:-)

  14. Caroline Reply

    7:47 rx… COuldn’t hack it at 185#; tRied duriNg the fIrst round but dropped to 165# during the seCOnd round
    12/6, 12/6, 11/5, 11/5, 11/5 for the cal row/hsPus strIct for Adv. tra.

  15. Kelly Cook Reply

    9:59 Rx
    Did GHD Sit Ups and Row for adv. training.

  16. Allan Fleck Reply

    A. 4:57 @275#
    B. 37 hspu’s, 89 cal
    C. Yesterday’s snatch’s up to 185# for the singles.

  17. Heidi Reply

    8:53 RX 125 sit ups 75 cal on the row… I think, Alan swiped my paper and sweat all over it lol!!

  18. Mark Reply

    Did yesterdays this morning 205 x 3 for 3 sets.
    115 x 15 20 pull ups all rounds. 1:43 1:56 1:43

    Then This Afternoon did todays WOD in 7:22 with 275
    5 hspu and 14 cal.

  19. Andy Mathieson Reply

    A. 7:00 Rx
    B. Mainly 15 sets of 45# strict presses. Started off with HSPU’s but wasn’t able to get many and I think a total of 70 calories on the row.

    • Andy Mathieson Reply

      15 reps**

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