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

Friday

July 18, 2013
CrossFit Cape Cod Workout Of The Day

3 Rep Max Front Squat
10 Rep Max Front Squat

Followed By

21-18-15-12-9-6-3
Sumo Deadlift High Pull 75/55
Push Press  75/55

Handstand Holds Steve, Danielle, & Jean!!!

Nutrition Challenge Starting Friday The 26th!!!

Out Of The Box WOD Also Friday The 26th!!!


About the Author
  1. Ivy Reply

    105×3
    95×10
    65# 11:27

    I used heavier weight for MY sanity.

  2. Erin Gretzinger Reply

    100 x 3, 105 x 2
    85 x 10
    45 for the first set, 35# x the rest
    I’m pretty sure my shoulders are going to fall off. Great 7am, thanks Jamin!

  3. Erin Meagher Reply

    145×3
    95×10 ( could maybe have done a little more but my TWS ( tiny wrist syndrome) was kicking in:)
    10:22rx for wod

  4. Terry obrien Reply

    125 x 3 105 x 10
    10:20 RX

  5. Kelly Cook Reply

    145×3, PR.
    105×10.
    13:33 for the WOD.

  6. Shanna Reply

    great 9 am class:) shout out to kelly for pr on front squat and then doing it 3x’s!! 145×3 125×10 7:54 rx my back felt sore today from lots of lifting. i will enjoy 2 days off!

  7. OldNatickRookie Reply

    It’s nice meeting new people.

    115# x 3

    95# x 10

    17:40 Rx 21s 65 the rest

  8. Ann Reply

    95×3
    75×10
    9:29 I think for the WOD 40#
    Not my strength this kind onworkout, but glad I did it. Did a yoga class after.

  9. jonathan miles Reply

    205 for 3, 165 for 10. 6:20 on the wod

  10. kerri Reply

    105×3 75×10 11:35 45#

  11. Raider Rose Reply

    Tough workout, endurance isn’t my strength, it was awesome though!

  12. Mark Lee Reply

    225 x 3, 185 x 10, 5:37rx

Leave a Reply

*