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

CrossFit Cape Cod Wednesday March 4th

March 04, 2015

CLD Mase Open

Workout Of The Day

3 Rounds

1 Minute At Each Station

Row (Cal.)

Sit Ups

Deadlifts 135/95

Hand Release Push Ups

1 Minute Rest Between Stations

Advanced Training

Snatch Balance For Precision.

Work To A Medium Weight and  Hit 10 singles.


Build on the snatch balance practice. Work to a weight that you feel very confident that you can hit but that is medium weight. Hit 8-12 Singles Without a miss. Rest as needed between sets.

15 Minutes of mobility. Get loose and ready for a rest day. We will do 15.2 (15.2a???) on Friday.

Be Flexible! Join Amy S. For A Special Hybrid Mobility Class Thursday Night at 6:30 FREE!!!

Saturday at 10am Bay State CrossFit Will Be Hosting Open WOD 15.2 Come on over to Plymouth and Throwdown! 

About the Author
  1. Erin Meagher Reply

    Best. Picture. Ever. Mase and her minions!!

    • Allan Reply


  2. Erin Meagher Reply

    201 – #95 cleans

  3. mase Reply

    That is hilarious Erin!

  4. pauls Reply

    239 (95# DL)
    Sort of fell apart in the 2nd round; 1st and 3rd were good.

  5. Faron Reply

    176-RX, I know the reps are light but this is my first RX in 6 months 🙂

  6. Kevin Medeiros Reply

    269 RX

  7. Sarah S Reply

    216. 95# deadlift, pushups on box

  8. Kelly Cook Reply

    234 RX.

  9. Andy Mathieson Reply

    298 Rx

  10. Jonathan Miles Reply

    328 Rx

  11. Heidi Lacava Reply

    302 RX

  12. Liz Reply

    229 some reg push ups but mostly pushing up with the knees on the ground

  13. Christina Sotiros Reply

    209 rx

  14. Sarah Lee Reply

    254 RX. I loved the massive 4:30 class!

  15. Christin M Reply


  16. Allan Reply

    284 Rx ghd sit ups
    Snatch balance up to 185#
    Snatch 155# ?? Working form. trying to keep the back angle the same through the first pull. Going to get this right!!
    back to pvc and dripping sweat. Got to love it!! Jamin , Mason thanks for the help guys!!!

  17. Caroline Reply

    311 rx

  18. Kevin Mikolazyk Reply

    276 rx

  19. JoJo Reply

    169 great pic!

Leave a Reply