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Schedule Through Tuesday

September 14, 2013
CrossFit Cape Cod Workout Of The Day

 For Time
21 Thrusters 95/65
21 Pull Ups
Run 400
15 Thrusters 95/65
15 Pull Ups
Run 400
9 Thrusters 95/65
9 Pull Ups
Run 400


4 Rounds
Sumo Deadlift x 5
Max Reps Strict Hanging Knee Raises
Rest As Needed Between Rounds


Fight Gone Bad


4 Rounds
1 Minute Of Strict Pull Ups
Run 400
Each Round Starts Every 5 Minutes

Fred Frey 70 Years Young
 Image From CrossFit.com
About the Author
  1. Raider Rose Reply

    This comment has been removed by the author.

  2. Erin Gretzinger Reply

    Inspiring 9am group!
    14:48 45# blue/purple
    thanks Mason for coaching!

  3. jwash Reply

    I almost cried during today’s wod. Not because this workout was really hard (which it was) but because of all the support at today’s 9am class. It wasn’t pretty…but I did pullups using green and blue bands. Thank you mason for spotting me during the wod and encouraging me to keep going. I have finally graduated to the bar. Cheers to small victories!

  4. Nettie Reply

    Nice work Jen!!!! 16:47 red/blue strict and 45#

  5. KristinP Reply

    That was awesome Jen…and there are no small victories so celebrate and be proud:)

    A rough 20:40 RX’d. Great job everyone!!!

  6. mason Reply

    Everyone did awesome on “running Fran”, Kristin’s name for it. Loll
    Jen, I knew you could do it. You did great!
    Erin, love my socks! Thanks so much.
    Hope to see everyone tomorrow at 9.
    Enjoy the day.

  7. KristinP Reply

    Thanks for the push on those thrusters Mas, I certainly would have put the bar down at least once if you weren’t there:)

  8. Kelly Cook Reply

    18:18, 65#, red and blue bands. “Running Fran” was very hard, haha. Great job 9 am crew!

  9. OldNatickRookie Reply

    Fred Frey is my hero. He’s got 12 years on me.

  10. jwash Reply

    95# 5,5,10,10,10 on the knee lifts.

  11. mason Reply

    Wow what a morning at C3.
    Andy just added another pr for himself on the board. You are crushing it right now. 425# deadlft, 50# pr…no, this is not a typo. Great work Andy, you made it look easy.
    Everyone did well really trying to focus on form with those deadlifts. Good job and enjoy the rest of this gorgeous day!

  12. Andy Mathieson Reply

    Worked my way up to 315# for the WOD. Did 20 strict knee lifts for each round.

    Felt good and wanted to PR my sumo dead lift. As Mason noted, I got 425#. Super psyched! Thank you everyone for the support.

  13. Sarah Sprague Reply

    Holy Cow Andy! That’s awesome!
    135, 155, 165, 175, 180×1
    10 knee raises per round

  14. Andy Mathieson Reply

    304 Rx on Fight Gone Bad. 16 rep PR.

  15. Terry obrien Reply

    239 RX FUN WOD!!!

  16. JoJo Mikolazyk Reply

    I totally lost count and scaled weight but this was lots of fun today!

  17. ciara thomas Reply

    This was my third class so weight was scaled down but “fight gone bad” was a great WOD

  18. Christopher Judkins Reply


  19. erica Reply

    172 First time doing Fight Gone Bad rx’d 🙂

  20. jonathan miles Reply

    350 rx. Not a pr but pretty close

  21. jwash Reply

    I am pretty sure I did 100 pullups….or 16…..but it felt like I did 100 about 500 feet in the air. Thanks Tracy for helping me into my bands.

  22. mason Reply

    Great job 5:30 and 6:30 for rocking those times on the 400. Way to push on the last round to get your best time overall. Keep up the good work!

  23. Kelly Cook Reply

    Got 34 pull ups with a blue and red band. Slowest 400 was 2:15; fastest was 2:03, which I think could be a PR. I was really trying to keep up with all of the boys at the 6:30 class! Thanks as always for pushing us to run faster Mason!

  24. Raider Rose Reply

    37 pullups….I think, green and blue bands… maybe 34 lol…… fastest time rowing 500 was 2:07, slowest was 2:18 I think? I dunno but I’m a lot faster than I used to be.

  25. Erin Meagher Reply

    20 strict pullups
    Cant remember my times but I’m sure they were lightning fast:))

  26. Melissa Gilooly Reply

    Jen you are a Rock Star!!!!! You were unbelievable on the pull ups and I’m proud of you!!! 102 next time 😉

  27. Melissa Gilooly Reply

    Jen you are a Rock Star!!!!! You were unbelievable on the pull ups and I’m proud of you!!! 102 next time 😉

  28. Melissa Gilooly Reply

    Jen you are a Rock Star!!!!! You were unbelievable on the pull ups and I’m proud of you!!! 102 next time 😉

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