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


June 20, 2013
CrossFit Cape Cod Workout Of The Day

Back Squat 1 Rep Max

Followed By

As Many Rounds As Possible In 12 Minutes
Partner Sled Push 45lbs
1 Person Pushes Down and Back While The Other Person Rests
Cover 12 Parking Spaces Each Way.

Day Care At 9:30 & 4:30

About the Author
  1. mason Reply

    Yeah z-man… Crush it!

  2. Zach Reply

    YO!!! Look at that form. Are those 3 45# plates stacked up? Solid choice of WOD Mark. I expect to see all you ‘runners’ there tomorrow.

  3. Mark Lee Reply

    The bottom of the picture was cut off, there were 14 plates and a small planet on the sled-PR!

  4. Erin Meagher Reply

    195- back squat.
    Kristin and I did almost 12 total, there and back just about 6 pushes each! Was fun!

  5. Jamin Brouillard Reply

    Kelly did awesome! She kept pushing the sled with the weight back and down after the time was already up. I was impressed.

  6. Mark Lee Reply

    Nice work today lots of back squat PRs! Congratulations Jen, Christy, Sarah S, Dave, and anyone else who got PRs today!
    325 & 8 sled pushes- those buggers never get easier!

  7. AB Reply

    This WOD has Z-man written all over it. If not formally named, I submit this WOD be named “The Z-Man” or alternately “The Z-Lish,” “Z-Dog,” or simply “The Zach” henceforth.

    — Adam

  8. mason Reply

    In agreement with Doc. I like Z-Dog.

  9. Amy Kbaum Reply

    Great 8:30 and 9:30 group. Welcome aboard Mike, it was great to have you join us this morning! I did not envy either group with those sled pushes! You all rocked it!

  10. Amy Kbaum Reply

    Great 8:30 and 9:30 group. Welcome aboard Mike, it was great to have you join us this morning! I did not envy either group with those sled pushes! You all rocked it!

  11. Sarah Sprague Reply

    Thanks Mark for your help this morning, got 115# but didn’t leave much in the tank for the sled push. 1 @45# then just empty for 5. Those are tough, but that’s why we do it.

    • sarah lee Reply

      Nice Sarah! Squatting more than your body weight is a big benchmark!

  12. Andy Mathieson Reply

    225# Back squat

    Partnered up with Joe for the sled pushes. Got 12 Rx.

  13. Elizabeth Miles Reply

    180# back squat.
    Haven’t hit that number in a long time. Mason jumped in on the pushes with me (not warmed up, thanks mason). We did 9.
    I’m joining the challenge tomorrow. Also something I haven’t done in forever. I think it’s just an excuse to eat an epic dinner tonight.
    HOWEVER I am going to match Marks $100 – If I detour from clean eating during the challenge.

    I already miss butter. MARK! CAN WE HAVE GHEE?
    I posted a list of White Lion Baking Company baked goods that are challenge approved. They’re on the wall in both spaces. Pizza Guyz has a paleo bread roll (without cheese) that they use for paleo sandwiches as well.
    The end.

  14. Jen Heinlein Reply

    155# back squat, 10# PR – Traci and I did 6 rounds without the 45#. Sled pushes are HARD!

    Liz – you will see some business from me, this challenge 🙂

  15. sarah lee Reply

    Nice Liz! That happens with lifts sometimes!

    And yet another PR from Jen! I wish I was there to see it!

  16. Christopher Judkins Reply

    Just worked on back squats today didn’t go for one rep. Partnered up with Mo on the sled and we busted out 19 under heavy traffic, good hustle everyone!

  17. mason Reply

    What a great afternoon at the box. It started at 3:30 with Zach and Betty pairing up. Zach being the gentleman that he is, did 2 rounds so his partner had a bit longer rest. Betty was moving that sled like it was nothing! At 4:30 Terry worked solo and crushed it with 7.5 rnds. Then 5:30 rolled around and there was no stopping Chris J and Moe with 19 rounds… That’s right 19, not a typo. Caitlin, Kat and Chloe pushed those sleds for the first time and did great. Small class at 6:30 with Brianna and Christian. Those sleds are hard but to do them without other groups is even harder but that did awesome! Great work on those squat pr’s!!!!

  18. Zach Reply

    Betty kicked serious ass on sleds. Mason whooped our butts into shape.

    • sarah lee Reply

      Yeah did you guys see Betty passing people on the run the other day? She is amazing!

  19. Mark Lee Reply

    Nice back squat Z-Train!

  20. Christy Lynch Reply

    Pr back squat @95, 8 sleds each for Kerri and,I, AND I get two points for a perfect day. Now where’s that Advil?

  21. Laura S Reply

    Back squat @140.

    6 sled pushes each. 45#x 2

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