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

Monday

September 24, 2012
Mark H.

CrossFit Cape Cod Workout Of The Day

1. Establish a 3 Rep Max Back Squat

2.Masters WOD 1&2-(Full Video Explanation Below)
With a 7 Minute Clock Complete The Following
1 Minute Max Reps Thrusters 95/65
Immediately Followed By: AMRAP in the remaining 6 Minutes
5 Pull Ups
10 Power Cleans
15 Double Unders 

MOBILITY: Unglue yourself with the lacrosse ball and this.

Reebok Shoes are on sale until Saturday-includes all orders!

Adult Gymnastics 1:30pm Friday! 4 Spots Left!
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  1. Mark Lee Reply

    Burpees Day 18!!! Sunday Will Be A Rest Day For The Remainder Of The Challenge.

  2. mcgrail Reply

    Gymnastics please

  3. Amy Kbaum Reply

    Count me in for gymnastics Friday

  4. Andy M. Reply

    A. 185# x3 (235# x1 PR)
    B. 12 @95#
    C. 3 rounds Rx

  5. Amy Kbaum Reply

    a. 170#
    b. 21 RX
    c. 4 rds + 5 pull ups + 5 p cleans RX

  6. Michael Reply

    I did the Burpees.
    three rounds Rx
    155 x3
    not sure how many at 95 but i’m sure i didn’t break any records.

  7. Erin Meagher Reply

    a. 155
    b. 19 rx
    c. 3 rounds plus 4 pullups rx

  8. Anonymous Reply

    Kurt M
    275 Back Squat
    21 Thrusters 1 minute
    3 complete rounds double unders which totally killed my score!
    18 burpees done

  9. Nettie Reply

    a. 90#
    b. 12@45#
    c. 4 rds – red band/45#
    18 burpees

  10. SarahSprague Reply

    100# backsquat
    6 thrusters @ 65#
    2 rounds plus 5 pullups (red band) & 5 cleans.

  11. Mark Lee Reply

    Nice work today Crew! Some great moments this evening-really smart CrossFitters making good choices favoring form and stimulus/progress over sloppy number chasing:) Very respectable.

    315×3 (was my 1 rep max a couple months ago
    26 thrusters and 5 rounds on the metcon.

    I would like to do a kipping clinic with everybody. We can cover kipping and butterfly kipping. Also kipping in bands. Saturday at 12:30 work for everyone followed by a WOD?

  12. Brendan Reply

    #225 x 3 reps….15 thrusters and 3 rounds…i want in on the butterfly kip clinic but this Saturday at 1230 won’t work…next time

  13. Anonymous Reply

    375# x3 reps
    27 Thrusters
    3 rnds + 5 pull ups (50 singles on rope)

    If theres still room in the rhythmic floor exercise gymnastics class, I’d like a spot please. Thanks.

    -Zach

  14. Amy Sch Reply

    18 burpees

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