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Mashpee, MA 02649
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March 25, 2013
CrossFit Cape Cod Workout Of The Day
As Many Rounds Possible In 3 Minutes, Rest 1 Minute, 5 Cycles
4 Hang Power Cleans 165/105
4 Front Squats 165/105
8 Toes To Bar
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  1. jonathan miles Reply

    Holy crap this looks sick

  2. Erik Mattson Reply

    Great story…..
    1 pt today

  3. Ivy Reply

    After being sick all weekend my energy wasn’t quite there this morning. I do think my hang cleans are getting better though.

    thanks for great coaching sarah!

  4. Sabra Towne Reply

    Great video. Didn’t cry while watching this one!
    8 rounds at 60#. Thanks for pushing me through it Amy, those fsquats were tough. I’m gonna have to work on those on skills day.

  5. Erin Meagher Reply

    I thought I would die this morning doing that wod! My legs are killing me from doing 13.3. Started the first two rounds at 105. Almost died. Then got up to 9 rounds at 95. Still almost died. I can barely walk around my classroom- and forget bending down to talk to the kids:) happy Monday everyone!

    • Mark Lee Reply

      I can’t walk either- I’m so excited to do this one!

  6. Amy Kbaum Reply

    Mark, I saw you running today!

    Erin, way to ush through it. I am glad you did not die. 😉

    Great job, Sabra! You are getting stronger everyday.

    Awesome 9:30 class. Everyone worked really hard, with several people successfully doing a heavier weight than they though they could do.

  7. Amy Kbaum Reply

    Erin, I meant push!

    13 rounds + 1 hang clean, rx

  8. sarah lee Reply

    Thanks Ivy! You are a really good example of someone who puts form and consistency before weight. You are SO strong and when it all comes together you are going to be such a CF rockstar. Watch out ladies! You are going to have some serious competition!

    11 plus 4 cleans. Super fun working out with you Traci!

  9. sarah lee Reply

    Scaled to 75 pounds

  10. Mark Lee Reply

    12 Rounds
    That was me Amy:)
    I say we do a workout with tons of squats in it tomorrow

  11. Sarah Sprague Reply

    8 rounds plus 5 at 65#…no squats please.

  12. Nettie Reply

    9 rds plus 4 cleans and 4 squats at 65#

  13. Bushy Reply

    1 point

  14. Andy Mathieson Reply

    11 rounds plus 4 plus 4 @135#. Did box front squats instead of front squats.

  15. Faron Reply

    12 RDs + 4 Cleans + 4 Front Squats @ 75#. I felt really good after 2 days rest and lots of encouragement from the 8:30 group.

    2 points for today.

  16. mason Reply

    Due to the tear on my hand, need to be off the bar for a bit so I did yesterday’s wod
    Ran 1 mile (7:18) 6 rounds kb swings and burpees.

  17. Jennifer Grace Reply

    9 rounds plus 2 cleans at 85#….that one was tough!! 2 points for Gerald and I today

  18. Kelly Cook Reply

    10 rounds plus 4 cleans at 75#. 2 points today.

  19. tracibushy Reply

    Same exact score as Sarah! It was good to have someone to push/chase 🙂 So fun working out today at 9:30, nice job everyone!

  20. Ann Massi Reply

    2 points friday
    2 points saturday
    1 point sunday
    2 points monday

  21. Ann Massi Reply

    2 points friday
    2 points saturday
    1 point sunday
    2 points monday

  22. Domenic DeGregorio Reply

    10 painful rounds.

  23. jennifer simmons Reply

    2 points

  24. Jodi Reply

    20% is a pretty extreme H? Hey, but if you do not need the money f? R something else, then go f? They r. If you are wise in your 20 age, 10-15% are you just fine. The chances are good that your 401k plan k? Can invest only in mutual. The good news is that they require no mancetnanie from you. To ensure that each fund you invest in a fund with no sales charge, to ensure that the expense ratio is below 1%, is to try. A little over 1% is not too bad, but the smaller the better.

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