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Mashpee, MA 02649
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CrossFit Cape Cod Wednesday June 10th

June 09, 2015

cldtunaymimi

CrossFit Cape Cod WOD

4 Rounds

1 Minute Overhead Squats  135/95 Or 60%

1 Minute Bar Facing Burpees

Run 400m

A New Round Starts Every 6:00

Score Reps and Run Times, Rest Until The Clock Hits 6 minutes each Round.

Join Us Sunday at CrossFit Cape Cod For An Awesome Seminar With Dr. Sean Rockett From 10-11. 20$ Donations Will Go To Sean and Julia Braney’s Hero Triathlon Charity!

Advanced Training

On The Minute For 16 Minutes

ODD: Strict Handstand Push Ups

EVEN: Strict Toes To Bar

Work For :30-:45 seconds each minute.

On The Final 2 Minutes Do A Max Set Of Kipping For Each Movement.

About the Author
  1. Erin Meagher Reply

    10 ohs/ min @ 75
    10-12 burpees
    2:10-2:15
    Fun wod!

  2. Sarah Lee Reply

    13,10, 1:57
    15, 8 1:54
    13, 9, 1:59
    15, 9, 2:04
    65 pounds.

  3. Sarah S Reply

    10, 10 2:20
    10, 11 2:21
    10, 12 2:30
    10, 11 2:44
    45#
    Hspu 5 2 mats/ 5 kipping
    T2b 3 strict/ 8 kipping

  4. pauls Reply

    19,10,1:51
    16,8,2:07
    12,7,2:19
    10,7,2:17
    65# FS
    Really died on the last 2 rounds, first 2 OK

  5. Heidi Lacava Reply

    10/11…1:43 65#
    12/10…1:43
    12/9…1:46
    12/10…1:49

  6. Allan Fleck Reply

    19,15-1:44
    20,13-1:45
    21,12-1:53
    21,11-1:56
    AT immediately after only got through 12min
    had to role
    8-12,8-12,3-9,5-10,5-10,5-10

  7. Mark Lee Reply

    Amazing Scores and Efforts Today!!!
    Tomorrow the WOD is:
    50-40-30-20-10
    Sit Ups
    Kettlebell Swings 1.5/1
    Double Unders

  8. Allan Fleck Reply

    Thursday WOD
    13:31 Rx
    14:12 Landon & Wyatt team 15#kb, singles

  9. Erin Lewis Reply

    Thursday WOD
    20:45- including bathroom break and my daughter stealing my jump rope haha
    26# KB
    did the double # of singles

  10. Kevin Medeiros Reply

    Thursday
    16:32 1.5 /2xSu

    • Kevin Medeiros Reply

      14:32 actually

  11. Christina Sotiros Reply

    19:09 RX

  12. Heidi Reply

    17:57 RX

  13. Terry Reply

    14:55 RX

  14. Andy Mathieson Reply

    Thursday WOD 12:45 Rx

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