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

CrossFit Cape Cod Wednesday July 24th

July 21, 2015


Masters Comp Is Officially August 15th, Registration Is Live On Facebook! We will have Pre-Masters 35-39 and divisions for every 5 years after that up to 60+

We are looking for volunteers!

CrossFit Cape Cod WOD


1 Rep Max Thruster



3 Rounds For Time

Power Snatch x 10 95/65

Run 200m

Advanced Training

40 GHD Sit Ups

10 Bar Muscle Ups

30 GHD Sit Ups

8 Bar Muscle Ups

20 GHD Sit Ups

6 Bar Muscle Ups


30 GHD Sit Ups

15 Chest To Bar Pull Ups

20 GHD Sit Ups

12 Chest To Bar Pull Ups

10 GHD Sit Ups

9 Chest To Bar Pull Ups

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  1. Justin Neviackas Reply

    It just got serious for games season huh?

  2. Kelly Cook Reply

    A) 125# thruster
    B) 6:18 Rx

  3. Mark Lee Reply

    A. Hit 225 easy. Caught 235 forward and got scared cause I felt the need to poop.
    B. 4:03
    AT Bar Muscle Ups Were weak. Did some and then used red band. Thanks for doing that one with me Jamin!

    • Sarah Lee Reply


    • Kevin Medeiros Reply

      Thanks for sharing Mark.

    • Michelle Hatch Reply


  4. Kevin Medeiros Reply

    A: 205# from rack (ran out of time) worked up to 175# from the ground
    B: 5:21 RX

  5. Jamin Reply

    AT done
    nice work everyone. Those shuttle sprints were fun.

  6. Terry Reply

    A) 125#
    B) 4:40 RX

  7. Erin meagher Reply

    4:58 RX
    At done with chest to bar pull-ups – NOT for time just did it.

  8. Sarah Lee Reply

    6:28 RX
    You girls are so strong and fast!!!

  9. Sarah S Reply

    5:07 55#
    AT done at snails pace, c2b

  10. pauls Reply

    5:06 @ 50#
    Great push by Sarah S and Traci to get me in a half step ahead and not quit the last 10 m or so.

  11. Michelle Hatch Reply

    Form the rack

    6:00 something. Was a welcome relief from yesterdays!!

  12. Lori Neviackas Reply

    I was REALLY nervous going into tonight’s WOD coming back from a back injury. Stayed light and actually felt great with no pain whatsoever!
    7:32 or 7:42, I can’t remember, 45#. I may have done a few extra reps because I’m terrible at keeping count.

  13. jonathan miles Reply

    A) 195 B) 3:48 rx

  14. Heidi Reply

    A. 95#
    B. 5:29 RX

  15. Tyler Reply

    215# – PR 🙂
    3:39 rx. Really enjoyed that one!
    AT – strict chest to bar
    Looking forward to watching all you youngins crush the comp in August 😉

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