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

CrossFit Cape Cod Wednesday May 13th

May 12, 2015


CrossFit Cape Cod WOD

AMRAP 20 Minutes

10 Burpees

10 Box Jump Overs 24/20

10 Toes To Bar

Post WOD Accessory Movements

3 Rounds Not For Time

35 Band Pull Aparts

25 Oblique Tilts

Advanced Training

With A Running Clock:

Handstand Walk From The GHDs To The Rope

3 Legless Rope Climbs

Handstand Walk From The Ropes To The GHDs

40 Pistols

Handstand Walk Back To The Ropes

2 Legless Rope Climbs

Handstand Walk Back To The GHDs

30 Pistols

Friday at 8:30am Abs and Mobility!

This Saturday We Are Doing The Obstacle Course WOD At C3, Invite A Friend Or 2

Next Saturday We Are Doing “Murp” This Will Also Be Open To Members and Non Members.

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  1. Andrea Meagher Reply

    Thanks Mark:)

  2. Erin Meagher Reply

    7 plus 10 plus 7 Rx – maybe could have gone faster today but Andrea and I decided to “pace” it! Ha:)

    • Meghan Reply
  3. Sarah Lee Reply

    7 plus 20 RX.

  4. pauls Reply

    7 + 10 (20″ box)

  5. Terry Reply

    8 + 15 RX

  6. Sarah S Reply

    6:26 rx

  7. Kevin Medeiros Reply

    6 + 26 RX
    I was really slow on the toes to bar.

    Terry absolutely killed it this morning.

  8. Justin Neviackas Reply

    11+4 RX. Played around on the ropes for AT since I gotta work on that.

  9. Christina Sotiros Reply

    7 rds +21 RX. Phew. Burpees

  10. Andy Mathieson Reply

    8 + 15 Rx

  11. Kelly Cook Reply

    7 rounds + 7 reps, scaled t2b.

  12. Caroline Reply

    9+24 rx

    Adv) got the hand stand walk and pistols. Did 6 and 4 legless half way up the rope instead of 3 and 2… Building up to the full thing. Tried one starting from sitting on the ground just for fun… That was interesting.

  13. Heidi Lacava Reply

    8rds+28 RX

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