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

CrossFit Cape Cod Tuesday October 20th

October 19, 2015

image

CrossFit Cape Cod WOD

15-12-9

Power Cleans

Front Squats

Push Jerks

Bar Facing Burpees

Rx Weights 135/95

If you think you can do this unbroken I challenge you to scale up to 155/105

Optional

On The Minute For 12 Minutes

Odd: 40 seconds row max calories

Even: 40 seconds Max Muscle Ups

Nutrition Challenge Day 14!

This is the official half way point! Check out the support email that went out today for tips, motivation and ways to earn extra points! Keep fighting for your health and fitness!

About the Author
  1. Christina Sotiros Reply

    The KB was my nemesis today. Had to put it down so many times. Seemed to take forever to get through them. The other 300 reps flew by compared to the KBs. 18:56 RX.

  2. Christina Sotiros Reply

    I’m so tired, I don’t even know what day it is.

  3. Erin Meagher Reply

    You were right Bushy. Totally blog worthy.
    16:21 rx and nearly died doing it.

    • Meghan Reply

      Amazing as always 🙂

      • Erin Meagher Reply

        Thank you Meghan! I got rhabdo but it was worth it:)

  4. Kristin Reply

    15:47 75# thanks for the push Sarah! Great job Erin:)

  5. Justin Neviackas Reply

    Whoa Nelly, things get hard when you lift them enough times. 15:45 @ 155

  6. Nicole Reply

    Thanks Mark for having confidence that I could do #95…started but the front squats got me. Dropped to #85…18:48

    Way to push it 8:30 class!

    • Kristin Reply

      Nice work Nicole!!!

  7. Christy Lynch Reply

    Dang.

  8. Sam Miles Reply

    32:33 Rx
    That was one of the hardest things I’ve ever done. Just wanted to get it over with

    • Erin Meagher Reply

      Nice Job Sam!

    • Kristin Reply

      Nice Sam!

  9. Mark Reply

    Wow Sam! Awesome that you finished that!

  10. Andy Mathieson Reply

    17:43 Rx
    Optional:
    -12 calories every round
    -2 muscle ups every round with 3 for the last round

  11. Terry Reply

    15:02 RX. Great job Sam

  12. Allan Reply

    13:03 as challenged
    little over 1300m total, 29 Mu’s total
    Sam that was awesome you have been killing it! keep up the hard work! your last set of burpee’s were priceless!!

  13. Kevin Medeiros Reply

    22:03 RX
    Glad I changed my mind at the last minute about using 155. Wasn’t feeling particularly well today and it was brutal.

  14. Chris Massi Reply

    21:25 Rx. That hurt!

  15. Mark Reply

    14:00 135 great wod

Leave a Reply

*