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

CrossFit Cape Cod, Wednesday 3/19/14

March 19, 2014

CrossFit Cape Cod 

Workout Of The Day

Test 1 
Max Front Squat

Test 2 
Max Rope Climbs In 2 Minutes*
*If You Can’t Climb The Rope Do Knees to Elbows

Test 3 
Max Sit Ups In 2:00

Test 4
Max Height Box Jump

Rest as needed between stations. Have fun with this one and give your best effort at each station.

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  1. tracibushy Reply

    looks fun!!

  2. Sarah Sprague Reply

    Looking strong Kerida!!!

  3. Kerida Rodriguez Reply

    Thanks Sarah !!!! This was a good WOD! I was exhausted!! 28:05

  4. Erin Gretzinger Reply

    1. 115#
    2. 1.5 rope climbs
    3. 83
    4. Did On the min EOM, hand stand holds and “dubs”
    This was a fun one! Awesome job to all at the 6am class rocking the box jumps! Everyone did awesome!

  5. Erin Meagher Reply

    4 ropes
    I think 77? sit-ups
    I will not be discussing the box jump:)
    Congrats to Erin G for her first whole rope climb and Michelle H. for jumping on the box!

  6. Kevin Medeiros Reply

    265# front squat
    47 knees to elbows (not there yet with the rope climbs)
    33 sit up (abysmal showing – got all locked up)
    30″ box + 45#
    Fun class

  7. Kelly Cook Reply

    Congrats on the rope climb Erin! That’s awesome!

  8. Christy Lynch Reply

    Welp, thanks to Mark and him convincing me to get over myself and my fear, I reached a max height on the box at 24″. #80 front squat and 60 situps, we won’t speak of the rope. I’m on a cloud, thanks Mark! Everyone was amazing this morning.

  9. matt r Reply

    thx for the skill advice on the fsq Mark, had a good time playing on the rope too, fun class

  10. Michelle Hatch Reply

    #125 front squat
    Knees to elbows was just a fail for me. My shoulders were junk from Sunday and Mondays WOD. And decided to stop being a wuss and get over the box jump fear and am officially a 20 incher!!!! Was in awe of our 6am class and the box jump bravery!!! Lot of firsts this morning!!

  11. Heidi Lacava Reply

    Front squat 145#…3 rope climbs…73 sit ups..30 in box with a 15# plate

  12. Nettie Reply

    Fun day at C3 today! 95# front squat, 1 rope climb, 90 situps and 29″ box jump. Sarah and Amanda – great box jumping and conquering your fear!!!!

  13. Jen Heinlein Reply

    FUN! 155# front squat (10#PR), two half rope climbs (does that make a whole?), 60 situps, 24″ box.

  14. Allan Fleck Reply

    FRONT SQUAT 285# P.R.!!
    68 SIT UPS
    45″ BOX JUMP

  15. Sarah Sprague Reply

    Such a great day at C3! 95# front squat, no pr. 3 rope climbs, 67 sit ups, 30″ box with 2 15″ plates…Was a blast workng with Amanda and Nettie.

  16. Terry obrien Reply

    145 front squat
    2 rope climbs
    83 sit ups
    28 inches on the box

  17. Kelly Cook Reply

    Today was do much fun. I loved watching everyone conquer fears and get a ton of PRs.

    170# on the front squat which was a 15 pound PR for me tonight.
    2 rope climbs, the second one took everything I had!
    62 sit ups.
    30 inch box with a 10 lb plate on top. It only took me about 80 tries, but I finally got it!

  18. jlockwood Reply

    I did 120# on my front squat, Did 8 knees to elbows, 55 sit-ups and jumped on the 24 inch box with a 25 pound weight. Today reminded me that I am always stepping out of my comfort zone when I step into the box. Today was no different.

  19. sarah lee Reply

    WOW!!! Great PRs and great energy at the box! I love these days when we feel like we are playing.

  20. Allan Fleck Reply

    /Users/FleckHome/Desktop/Screen Shot 2014-03-19 at 7.47.39 PM.png

    Ok not sure if anyone will be able to view my screen shot but Has anyone check out Who is 11th place for the Crossfit Open woman’s Masters 50-54 in the northeast???
    A huge shout out to Mason !!! Keep up the great work!! We will see what tomorrow brings!!

    • mason Reply

      Thanks Allan! A bit nervous to see what it will be…but I’ll attack it no matter what!

  21. Taylor Brajczewski Reply

    1. 105#
    2. 1 rope climb (and one practice rope climb before the timer started, my first ever haha)
    3. 62 sit ups
    4. 31″ but it was mostly plates with barely any box 🙂

  22. sarah lee Reply

    Nice job Taylor and Kerida climbing the rope for the first time!

    GO MASON!!!!!

  23. Allan Fleck Reply


    Check it out this way!!

  24. Kerida Rodriguez Reply

    Thanks Sarah!!!!!! I can’t believe it!!!And GO MASON!!!!! That’s awesome!!!!!!!!

  25. Christopher Judkins Reply

    Play Day at the box!!!

    225# Front Squat
    10 Rope Climbs
    88 Situps
    45″ Box

    BIG shout outs to EVERYONE for pushing themselves and smashing PR’s all day, and having fun doing it! Way to claw your way to top of that rope for the first time Kerida awesome! Tess and Chloe way to hang in there and get those box jumps! Allan you will never beat me on the rope buddy 😉

  26. Christopher Judkins Reply

    Celebrity among us… GO MASE!!!

  27. Mark Lee Reply

    2. 8
    3. 79
    4. 30″+2 45’s and a 25

    Great day at C3!

  28. Chris Massi Reply

    225# FS 70# PR
    3.5 rope climbs… Lost my footing on the last one and didn’t attempt again
    Need to work on the sit ups… 50
    Mark and I estimated the box jump at 46″3/4 inch… Couldn’t find the measuring tape so we stacked my plates next to a 24″ box

  29. Nettie Reply

    Mase – 70# PR????? That’s crazy!! Congrats!

  30. JoJo Mikolazyk Reply

    This was tons of fun despite the split shins 😉 happy to finally get on a rope, thanks Chris. 105# front squat , 28inches before falling on the 30

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