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

Sunday and Monday

September 08, 2013
Crossfit Cape Cod Workout Of The Day

Sunday (Still 9am)

Deadlift
1-1-1-1-1

Followed By
3 Rounds For Time
21 KB Swings 1.5/1
12 Box Jump Over The Box 24/20
Run 400

Monday

Push Press
1-1-1-1-1

Followed By

15 Push Press 135/95
30 Air Squats
12 Push Press 135/95
24 Air Squats
9 Push Press 135/95
18 Air Squats

The Dumbell Divas Made CrossFit Cape Cod Proud!!!
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  1. mason Reply

    Great job ladies! Love the outfits.

  2. jonathan miles Reply

    Sundays wod: got a pr of 395 on the dead lift. Thanks Andy for the push. 9:50 on the kb box jump run wod

  3. Kelly Cook Reply

    Sunday: 225 DL, 5 pound PR. 15:43 Rx on the wod. My time is a little skewed though because I accidentally did double the box jumps on the first round. I couldn’t figure out why everyone else was done and I was not even close! Oops!

  4. jwash Reply

    Awesome morning class. 1. The song roxanne will never sound the same to me. 2. Pr’d my deadlift I am finally lifting in the 100’s. 3. I did 2 pullups using the green and blue bands. Thanks for your help Kelly. 4. Mason still doesn’t disappoint with her warmups. : )

  5. Jen Heinlein Reply

    205# DL, 30# pr but form was on and off. 18:13 RX on the WOD. Fun class! Thank you, Mason and thank you Kelly and Molly for letting me jump in with you on DLs.

  6. Kelly Cook Reply

    Great PR’s ladies! Jwash, way to get on the bar today and conquer your fear! Thanks Mason for another great class!

  7. mason Reply

    Great job everyone today! Great hearing that bell ring so many times on those pr’s!!!
    Did yesterday’s wod in15:56, boy did those pull-ups get tough!! All 84 of them ughh but good wod.

  8. Andy Mathieson Reply

    395# DL (25# PR)
    9:54 Rx

  9. sarah lee Reply

    You girls look so cute! I wish I could have done it with you!

    WOW Jen! Huge PR!

    Andy did you seriously have another 25 pound PR??? INSANE!

  10. Raider Rose Reply

    Didn’t make it today unfortunately, but the kids and I went to Purgatory Chasm for a hike! That counts as exercise I suppose!

  11. jwash Reply

    Peewee Herman, air squats, and push presses. Great Monday morning class to start the week. 75# Max Rep on push press. 6:33 for the wod with 45#.

  12. Erin Meagher Reply

    75,85,95,105,115

    5:04 (85#)

  13. Jen Heinlein Reply

    95# max on the push press, 6:06 on the pp/air squats. I couldn’t get out of my head and into the moment today :-/

  14. Raider Rose Reply

    GREAT DAY!!!!!!!!!!! 95# max, then 55# for the workout for a time of 4:08! then I did a one rep max sumo deadlift at 245! not my goal of 255 but that’s ok I’ll take it

  15. Sarah Sprague Reply

    Did dead lifts instead to give shoulders a break…135, 145, 155, 160, 165
    5:58 125#

  16. jonathan miles Reply

    push pressed 195, then the wod rx in 3:54.

  17. Zach Reply

    245#- 15# PR
    WOD- 2:39Rx

  18. Andy Mathieson Reply

    180# Push Press (5# PR)
    6:04 Rx

  19. Nettie Reply

    Push Press 85#
    4:50?? for the WOD with 55#
    Then I went for a run and when I got back I got to hang out with little Alana while her mom and dad worked out. To top it off I got to give huge hugs to Jane and Drew who I haven’t seen in forever. A great afternoon!

  20. JoJo Mikolazyk Reply

    Thanks so much Nettie, she really liked you! Was whining at door a little when you left. 😉
    75#max, 4:38 45#

  21. OldNatickRookie Reply

    I suck at gym math. I thought I got up to 145# but I did 155# which is a 10# PR. Thanks Rob and AL.

  22. sarah lee Reply

    110 Pound push press. Wod- started with 85 but dropped to 65 due to lower back pain.

    Zach your time is crazy fast!

  23. sarah lee Reply

    110 Pound push press. Wod- started with 85 but dropped to 65 due to lower back pain.

    Zach your time is crazy fast!

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