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

CrossFit Cape Cod Wednesday May 20th

May 19, 2015

clderinlew

CrossFit Cape Cod WOD

4 Rounds

Row 250m

100m Sled Pull 3 plates/2plates

Run 200m

Go Every 6 Minutes

Advanced Training

A.

Push Press

1×95%

rest :30 seconds

2×85%

rest :30 seconds

3×75%

B.

Work To A 1 Rep Max Pause Front Squat (3 second pause)

About the Author
  1. Erin Meagher Reply

    You’re welcome to the rest of the classes for increasing the time limit:)) SO SO hard but great! No idea of times but did it!

  2. Sarah S Reply

    Oh man my legs will thank me someday…Thanks Meghan for inspiring me to leave my ONE plate on the sled!
    75, 65, 55 pp
    110# on back squat

    • Meghan Reply

      Anytime! Totally needed someone encouraging me on those!

  3. Dorene Goldstein Reply

    All I can say is “UGH”. My very first time with sled pulls. Didn’t think I could do them at all. Did one round with one plate and then took it off. So happy to be done. Great workout! Great crew at 9:30.

  4. Sarah Lee Reply

    Sled pulls at 5:30 am, before coffee. I was questioning my sanity on the third round. I have no idea what my times were. I just know I was last and it was a BIG class.

  5. meghan Reply

    This was toatlly mental for me. Did the first two rounds with 2 plates. Told myself I couldn’t do it with 2 plates the third round,so I took one plate off. Then, I got mad at myself for taking it off so I put it back on for the fourth round!! No idea my times just happy to finish 🙂

  6. Christy Lynch Reply

    Oy.
    And I keep going back.
    I love it!

  7. Kristin P Reply

    Phew, tough one! Special thanks to Terri for letting me chase you…otherwise I may still be in the parking lot! Great job 9:30 class!

  8. Andy Mathieson Reply

    3:40, 3:38, 3:59, 3:36 Rx
    Worked my way down from 130# to 95# doing a pyramid of 1,2,3, etc.
    Front squat pause 1rm of 230#

  9. Kelly Cook Reply

    Approx. 4 or so minutes per round, rx.
    AT: A)110×1, 100×2, 95×3
    B) 165# pause FS

  10. Mark Reply

    I felt pretty unpopular today! Yes I did this today and it hurt but I loved it!
    AT worked up to 215 then deloaded to 195,175
    FS 245 Pause

  11. Heidi Lacava Reply

    Not sure if I scored this right…4:48, 5:46, 6:00, 6:09 end time was 26:39 RX
    Thanks to Mark and Liz for pointing out that the clock stopped at 32:00 and I thought I ended 36:39
    I think I was a little delusional after that, nice to have Sarah coaching and encouraging on the sled pulls!
    PP 90/80/70….FS 135 with 3 sec pause

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