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


June 03, 2013
CrossFit Cape Cod Workout Of The Day

Back Squat 3 Rep Max

Followed By

For Time
50 Front Rack Walking Lunges 115/85
50 Knees To Elbows
50 Air Squats

Child Care 6/3-6/7
Monday 5:30 & 6:30pm
Tuesday 9:30am
Wednesday 9:30am, 3:30 & 4:30pm
Thursday 9:30am & 4:30pm
Friday 9:30am & 5:30pm


About the Author
  1. Erin Meagher Reply

    12- something- started with 85, dropped down to 75 for lunges- I have a VERY difficult time with those!!

  2. Mark Lee Reply

    We are now holding 8:30am classes M-F!

  3. Annmarie Reply

    75 Back squat – 13:41 w/55 for lunges those were tough and made my wrists very unhappy Mark! lol

  4. terry obrien Reply

    165×3 12:02 RX
    Thanks Sarah for pushing me to go heavier.

  5. Shanna Reply

    Wow terri ! Great job

  6. Jen Heinlein Reply

    140#x3 then got 1 @145#
    scaled 45# bar for lunges and knees up = 8:16

  7. Amy Kbaum Reply

    165×3, 175×2

    Great job 9:30 class!

  8. Shanna Reply

    185 x3 7:34 rx I think?? Clock stopped and got restarted so there was a little break in there 🙂 fun workout ! I think I’ll be sore!

  9. Sarah Sprague Reply

    100×3 no pr here but think I had better form so happy. 12:16 with 55#. Nice job Shanna!

  10. Jennifer Grace Reply

    165# (10 pound PR). Didn’t complete the WOD because of some slippage doing lunges in the parking lot….looking like I’ll be friends with my ice pack tonight 🙁

  11. mason Reply

    Great work everyone. Sarah form looked great! Well clock stopped for me too so I am using Shanna’s math skills… She figured my time around 10:35 or so. Rx

  12. OldNatickRookie Reply

    11:14 by far my best Knees to Elbows
    175# X 3 on back squats

  13. Kelly Cook Reply

    135×3 back squat, not my PR, but not feeling it today for some reason. Scaled the wod to 65#. Don’t know my time. Did K2E and squats in the other room.

  14. Jennifer Benedetti Reply

    Great WOD!! Thanks Eric and Mark for doing it outside with me!!!
    165×3&12:48 with 75#, best k2e for me EVA!!

  15. Zach Reply

    365# x3
    9:17 Rx

  16. mason Reply

    Nice work Z-Man

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