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

Monday

December 09, 2012
CrossFit Cape Cod Workout Of The Day

10 Power Snatches
50 Double Unders
8 Power Snatches
40 Double Unders
6 Power Snatches
30 Double Unders
4 Power Snatches
20 Double Unders
2 Power Snatches
10 Double Unders
Adv. 135/95

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  1. Erin Meagher Reply

    7:08- started with 75 but then went down to 65- my lower back just wasn’t feeling it today! Happy Monday everyone!

  2. Jack Reply

    After long shift at work, I was tired and didn’t want to go to CF. Glad I did, feeling good, great 9:30 class.

  3. jonathan miles Reply

    did this rx in 10:35. its the first time in 3 months I was able to do any weight overhead (thanks to some crippling shoulder work, thanks shanna beavers). the weight was to heavy for me. should have gone 115 with good form.

  4. Amy Kbaum Reply

    9:41 @ 85# – gotta work on those snatches! Nice job everyone at the 9:30 class!

  5. Sarah Sprague Reply

    7:07 50# and single unders. Got to get those doubles!! Thanks Jon, great class. And thank you Mason for whipping our teens into submission. Lol.

  6. sarah lee Reply

    10:40 – 75 pounds. It was a busy day! Love seeing all your faces!

  7. Anonymous Reply

    Kurt M
    First WOD in two weeks! Wow felt great to be back! 95 lbs. with Du’s 7:53. The arm held up great.

  8. Mark Lee Reply

    Great to have you back Kurt!!!

    6:32 @135

  9. Anonymous Reply

    Lights out at 10:56. Started at 135lbs/singles, but it got ugly after 7 reps. Dropped to 115lbs for the rest.
    Felt great. Winning my battle against TLS one breath at a time.

  10. mason Reply

    8:19 55# shoulder felt pretty good lifting the bar overhead, still issues on the way back down. But it feels good to start lifting weights again. Just can’t rush it. Good work 5:30 group!
    Hahhaaa Sarah S. They worked hard today and kept focus.

  11. Andy M. Reply

    9:50 with 115# and double unders. Knee is starting to feel a little better. Just gotta stay away from those squats.

  12. Jennifer Grace Reply

    9:11 with 55 lbs and single unders (x3). Time to start working on those double unders! 🙂

  13. Anonymous Reply

    Adam said…
    9:35, 115#, as 125# felt too heavy to be done correctly; double-unders. Awesome seeing Kurt back for the WOD motivation he always brings!

    + 86 burpees for challenge, because I lost an accurate count weeks ago. Planning 87 today, 88 tomorrow, etc., to finish day 100 / 100 burpees before Christmas.

    – AB

  14. Anonymous Reply

    Adam said…
    Forgot to thank Jon – great class and thanks for staying with us to give constant feedback and correct form when things get sloppy with fatigue. Definitely helped to have an objective observer offering critique & real-time advice throughout the workout.
    – AB

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