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

Monday Classes Are At 6:00am and 9:30am

December 23, 2012

CrossFit Cape Cod Workout Of The 



50 Strict Pull Ups
100 Hand Release Push Ups
Run 5k

This can be done, solo, as a team workout, or done with a 20lb weight vest.

We are closed on Tuesday. Enjoy Your Rest Day!

About the Author
  1. Anonymous Reply

    Kurt M
    37:36 for the WOD! Strict pull-ups and hand release push-ups slowed me down! I could barely swing my arms on the run! Wishing everyone a very merry Xmas and happy holidays!

  2. Amy Kbaum Reply

    Great job, Kurt (and everyone else at the 6:00AM class)! Chased you the whole way. 37:45 RX

    Happy Holidays to all! Enjoy your day off tomorrow. 🙂

    Happy Birthday, Erin!

  3. Sarah Sprague Reply

    51:45. Blue band. Great wod on a cold morning! Enjoy a well deserved rest day everyone!

  4. Amy Sch Reply

    Admittedly, I did not want to do this wod. But, I am glad I did. 47:39. 25 blue/25 green.

    Happy Birthday Erin!

  5. Andy M. Reply

    Really wanted to make it to class today. Came down with some sort of flu or something. :/ Merry Christmas everyone.

  6. jonathan miles Reply

    Shana, bobby Sorbello and I did last Wednesdays wod, the 30 meter, hang clean overhead squat wod. Got 19 rounds, shana got 20, bob got 18 plus the runs

  7. Anonymous Reply

    Adam said…
    RX WOD – 34:08
    Wore 20-pound weight vest for pullups and pushups, but ran the 5K without vest.

    The weighted pullups/pushups took more out of me than I anticipated so decided to run without vest. Agree with Kurt – the first mile was tough – barely able to swing arms.

    – AB

Leave a Reply