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

Monday

July 28, 2013
CrossFit Cape Cod Workout Of The Day

Back Squat 
4-4-4-4-4

Followed By

As Many Rounds Possible In 15 Minutes 
10 Kettle Bell Swings 2/1.5
10 Burpees

Tasha and Rachael! Always  In Beast Mode!!!

Nutrition Challenge Day 1. If You Would Like To Join Us Please E-Mail crossfitcapecod@gmail.com
About the Author
  1. jwash Reply

    Oh good….more burpees
    : )

  2. Erin Meagher Reply

    Ready for another challenge! I Have to do them in the summer or else my temptations get the best of me! Who
    else is doing it? We need to support each other!

  3. Nettie Reply

    I’m doing the challenge! So ready (she says as she downs a chocolate chip cookie!)

  4. Zach Reply

    I’m in. Mark- can you post details/info to blog. Is this a secret challenge?

  5. Kelly Cook Reply

    I’m in also! Excited to start this challenge, but really want a chocolate chip cookie after reading Nettie’s post!

  6. Mark Lee Reply

    Zachary ill call you tomorrow
    , it is a secret challenge.

  7. Zach Reply

    Ok fine- but I’m eating ice cream for breakfast tomorrow until I hear it’s not allowed in this challenge.

  8. Mark Lee Reply

    As long as its ice cream cake it’s allowed.
    I’m in and I am putting up 100$ again. This is over Aug 28th. I am of course in eligible to win but its winner take all!

  9. Erin Gretzinger Reply

    I’m in!
    75, 85, 95, 95, 100# back squat
    8 rds +10 kbs +3 burps (1 pood)
    great to be back at it!!

  10. Erin Meagher Reply

    Oh yea. I’m putting up 100 too:) I really want to finish this one:)

  11. Nettie Reply

    45,65,75,80,85 – I was happy with that 🙂 8 rds plus 4 kb (used 20kg kb) I put up $500 for the challenge – I may not win but I will not cheat! And I will make my goals. Really excited to see the changes after 30 days.

  12. Nettie Reply

    This comment has been removed by the author.

  13. Zach Reply

    135,225,315,345,355
    7 Rounds Rx

    Nice to work out w/ the morning crew

  14. mason Reply

    Wow Nettie! That’s awesome!!! Good luck to everyone in the challenge.
    It was a great Monday morning, nice big classes.
    Advice to the afternoon, keep an even, steady pace on part B. Have fun!

  15. jennifer simmons Reply

    I’m in! Great 9am class! 120 BSQ Pr! 6 round 10 KB and 4 Burpees

  16. sarah lee Reply

    135x 4

    8 plus 1 round Rx

    Really fun wod and great morning group!

  17. Andy Mathieson Reply

    215#
    8 rounds +10 +3

    Big thank you to Bryce for pushing me!

  18. Terry obrien Reply

    145 x 4 9 rounds (45#pood)

  19. Jodi Norton Reply

    I’m in and excited to do this again! 85# back squat. 7 rounds + 10 kb swings + 3 burpees. Felt great!

  20. Shanna Reply

    great wod! 175# 11rounds +10+5rx …very sweaty;)

  21. Tess Partington Reply

    Great wod today, 65, 75, 75, 85, 85 for back squats and 8 rounds plus 10 kb swings

  22. JoJo Mikolazyk Reply

    50# max, thank you Jen! 2 burpees shy of 8 rounds, felt so strong today, awesome feeling

  23. Sarah Sprague Reply

    100# x 4
    6+10+3 with 45# kb

  24. Nettie Reply

    2 pts today

  25. Mark Lee Reply

    2 Points

    Couldn’t Squat Today Left Knee Is Acting Up

    11+1 Rx’d on the WOD

  26. Melissa and Gary Reply

    Nutri – 1 point
    WOD – 0 point, rest

  27. Kelly Cook Reply

    135# back squat, 6 rounds plus 10kb plus 6 burpees, 1 pood. 2 points. I put up my $100 today, so I better not cheat!

  28. Rachel Dean Reply

    125 x 4, 10 rounds + 10kbs 1POOD

  29. jwash Reply

    2pts today.

  30. Natasha Jonas Reply

    130# x4 and 10 rounds plus 10kb with 35# pood

  31. Jodi Norton Reply

    2 points today

  32. kerri Reply

    1 point today 0 wod

  33. kerri Reply

    This comment has been removed by the author.

  34. Erin Meagher Reply

    1 point, no wod today.

  35. jennifer simmons Reply

    2 points

  36. Patrick Demont Reply

    2 points

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