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July 10, 2013
CrossFit Cape Cod Workout Of The Day

5 Rep Max Front Squat

Followed By

21-15-9 For Time
Kettlebell Swings 2/1.5

Finish With 
3:00 Max Reps Box Jumps
Show Control On The Top Of The Box 

Please Weigh Out This Friday For The Nutrition Challenge. Submit Your Final Benchmark Scores Thursday Or Friday. The Winner Will Be Announced Saturday!

August 31st CrossFit Cape Cod Will Be Participating In The Memorial WOD For The 19 Fire Fighters Known As The Hot Shots. Who Died 
June 30th, 2013 While Fighting A Fire In Yarnell Az. More Details Coming Soon.

This Saturday Is Approaching Fast-Get Your Bike and Helmet Ready and Bring Your Bathing Suit! Be At C3 At 9am For The Fun!

Judkins! (Photo Courtesy Of Dan Cutrona)

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  1. sarah lee Reply

    I love this picture!

  2. mason Reply

    Awesome photo!!

  3. Erin Meagher Reply

    Yep! That’s a great pic!

  4. Ivy Reply

    This looks like fun! but there is no way in hell im doing it. I’m learning to listen to my body, and my body says leave me alone! Resting tomorrow!

  5. Christopher Judkins Reply

    Once again exhibiting perfect facial technique in the sumo’s…. priceless. 🙂

  6. Christopher Judkins Reply

    Once again exhibiting perfect facial technique in the sumo’s…. priceless. 🙂

  7. Andy Mathieson Reply

    I’ll have to get the day off on the 31st to make that WOD. Great cause.

  8. Ann Reply

    Nice photo Chris!
    95# x5 not a PR
    5:31 RX pr. first time with heavier kettle bell.
    56 box jumps in 3 min

    Thanks Jamine. Great 6 am class.

  9. kerri Reply

    95# 5 rep max
    6:50 1 pood
    44 box jumps on 18″

  10. Erin Meagher Reply

    135# front squat
    5:11- used 1 pood- had to give my lower back a break!
    Skipped box jumps and did situps!

  11. Jen Heinlein Reply

    115# x 5 for front squat
    7:36 with 1 pood
    36 box jumps on 20″
    I haven’t fallen on the box in months and now I’ve done it twice in a week. Have to focus!

    Thanks for working with me Erin, it was fun!

  12. Shanna Reply

    Fun wod! 330 had lots of energy ! 135#x5 4:54rx 52 box jumps 24″ box

  13. AB Reply

    185lb x 5, then 205×3 (John and Victor helped on two reps with 205)

    4:50 RX for WOD

    66 box jumps in 3 min

    Busy 3:30 class – Mason did a great job of dividing things up so that everyone accomplished all parts of the workout. Thanks and solid work Mason!

    – Adam

    • sarah lee Reply

      Nice work! Mason is an amazing coach!

  14. OldNatickRookie Reply

    I’ve been at the station all week. Today I hit the gym, 125# Clean and Jerk a PR and then a 135# Clean also a PR

  15. Tess Reply

    1 pt for nutrition today, 0 for the wod unfortunately

  16. JoJo Mikolazyk Reply

    35#, 6:26, 31 on 18″. Thanks Mason and Kristen for your help!

  17. Mark Lee Reply

    225×5 4:33rx WOD -Andy really pushed me! Thanks Andy! 53 box jumps-I really need to work on the step down style!

    2 Points Today

  18. Chloe Pelissier Reply

    95# PR by a lot! 🙂
    6:19 PR with heavier weight
    38 box jumps.

    MASON: thank you for pushing me tonight! You were so encouraging, I don’t think I could have done it without your support!!

  19. Chloe Pelissier Reply

    oh and 2 points for the day!

  20. erica Reply

    90#x5 PR
    6:43 1 pood
    42 18″ box

  21. Jodi Norton Reply

    1 point for WOD. 8:15 60#. Had to leave before box jumps but brought jump rope home and practiced double unders.

  22. mason Reply

    Thanks Adam and thanks to all the athletes for being accommodating and flexible with that huge 3:30 class. Great pr today Amy Cutrona, Chloe and Kerida! Nice work. I knew you guys could do it!!

    Shana, good to see you back and pushing hard on that wod. Nice work! So much for the 1 pood…hahhhaa

  23. Kelly Cook Reply

    0 points today. Took a rest day and had drinks with a friend tonight. I guess I’ll just have to finish strong this weekend!

  24. Andy Mathieson Reply

    A. 185# front squat
    B. 5:17 Rx
    C. 73 box jumps at 24″

    1 point for the day.

  25. Christopher Judkins Reply

    185 front squat, deadlifts during the metcon due to making up the kb benchmark yesterday, 80 box jumps 24″

    2 points

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