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

CrossFit Cape Cod Wednesday 5/28/14

May 28, 2014


Crossfit Cape Cod

Workout Of The Day

4 Rounds
15 Back Squats (Bodyweight)
Row 500 meters
Rest 3:00-5:00 minutes between rounds. Record Weight and time for each round. 



About the Author
  1. Erin Gretzinger Reply

    This comment has been removed by the author.

  2. Erin Gretzinger Reply

    95# for 2 rounds, then 85# for 2 rounds
    Averaged 4-5 min/round

  3. Christopher Tufts Reply

    killer leg wod! fun as always though

    Great job everyone at the 6!

    155# somewhere around 4-5 minute rounds and I tried to wait about 3+ whatever was left tot he next minute before going into the next round.

  4. Kevin Medeiros Reply

    225#
    3:10, 3:20, 3:32, 3:12
    Went around 3 minutes each round
    My type of WOD.

  5. sarah lee Reply

    95- 3:20, 105- 3:35, 105- 4:00 (did 2 sets) 95-3:26. Fun 9:30 class!

  6. terry obrien Reply

    105- 3:33 115- 3:54 115- 3:36 115- 3:39

  7. Erin Meagher Reply

    95 for all rounds around 4 minutes or so

  8. Zach Reply

    2:46, 2:58, 3:30, 2:55
    All at 235#- worked w/ Mark & prob rested aprox 4 mins each round

    • Kevin Medeiros Reply

      I knew I should of went to 245:-). Great times Zach!

  9. Kelly Cook Reply

    2:52 @ 95#, 2:58 @ 105#, 3:19 @ 115#, 3:19 @ 115#

  10. Nettie Reply

    Kelly,that’s amazing!!!!
    I just did this one at home – 4 plus min per round with 65# first round then 55# for the next 3. My form was awful with the 65 – so did 55 and worked on perfect form each one.

  11. Andy Mathieson Reply

    135#
    3:20, 3:10, 3:30, 3:15

  12. Christopher Judkins Reply

    This was one of those workouts I knew was going to be tough but got more motivated as the rounds went on:

    1) 135# 3:03
    2) 155# 3:50
    3) 175# 4:50rx
    4) 175# 4:50rx , rowed a 1:36 in the final 500M which I was pretty psyched about, was trying to make up for breaking up the squats so much. Great class!

  13. Heidi Lacava Reply

    95#-3:16, 105#-3:33, 105#-3:35, 105#-3:30

  14. sarah lee Reply

    Great work everyone! I was so impressed with how well everyone was moving!

  15. kerri Reply

    75# the whole time 4:15, 4:17, 4:45, 4:40

  16. Mark Lee Reply

    Thanks for pushing me Zack, you did awesome!
    205# None of my sets were unbroken. Did 5/5/5, 5/5/5, 8/7, 8/7 3:25-4:40 on the plus side I have never done 60 reps at 205 in a WOD.

  17. Shannah Jaburek Reply

    Used 55# for the first two rounds times were 3:10 and ~3:28, then used 65# for last two rounds, timed were 3:48 and 3:28

Leave a Reply

*