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

CrossFit Cape Cod Wednesday 5/14/14

May 13, 2014
JoJo

CrossFit Cape Cod 

Workout Of The Day

Box Squat 1″ Below Parallel 
Find a 1 Rep Max

Followed By

21-18-15-12-9-6-3
Pull Ups
Sit Ups and 100′ Walking Lunge At Every Dash

Compare to 9/6/13
About the Author
  1. Erin Meagher Reply

    Box squats scare me a little:) 165
    18:10 rx

  2. Joshua Rice Reply

    215#
    13:17 Rx

  3. Liz Ouellette Reply

    120 box squat
    19:02 blue/red bands.

  4. Erin Gretzinger Reply

    110, almost 115 bs….needs some work
    17:03, started with r/p, then b/r, finished with blue for last set. Trying to get out of those bands! Awesome job 6am!

  5. JoJo Mikolazyk Reply

    Aaaaaw love you guys! 😀

  6. Kevin Medeiros Reply

    Box Squat 355#

    There are not many advantages to being short especially when you can only reach the first shelf of your cabinets without the aid of a step stool, but I think it helps with squats. Thanks Mark for the push to get that final one up.

    Much better day today than yesterday. Felt good this morning.

    16:41 with red/green bands. By the way I never had a problem with lunges until today:-)

  7. Terry obrien Reply

    185# box squats Thanks for the push Mark
    16:24 RX

  8. Andy Mathieson Reply

    235# box squat
    16:11 Rx

  9. Nettie Reply

    80# box squat – should’ve gone up.
    18:00 with red band.

  10. Mark Lee Reply

    Kevin that 355 was going up strong!
    265#
    10:38rx

  11. Shannah Jaburek Reply

    125# box squats
    19:40 with the blue band

  12. sarah lee Reply

    145 pounds.

    16:56 RX

  13. Kelly Cook Reply

    Stopped at 125# box squat because my back has been a bit off and didn’t want to push it.

    16:54 with red and purple bands. About 3 minutes faster than the last time we did this and lower bands.

  14. KristinP Reply

    18:40 RX like a 4 min PR from Sept and I tore up my hand on the 6s. Feels good to have some intensity back! Lots of great energy at the 4:30 today!! 115# on the squat. Thanks for the help Jamin!

  15. Heidi Lacava Reply

    Box squat 135#, WOD was ugly..29:08, some times purple band sometimes red, some times both

    • KristinP Reply

      Heidi you did so great! Your determination with those strict pull ups was inspiring!!!

    • sarah lee Reply

      You were amazing Heidi. I meant to comment on it earlier. That many strict pull-ups with a little band is tough!

  16. Michelle Hatch Reply

    Box squat #155
    WOD time 18:50
    Red blue bands- a purp in there too here and there. Love these types of WODs!

  17. Mark Lee Reply

    Thanks, awesome work my peeps!

Leave a Reply

*