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

Thursday

November 15, 2012
Masters Athlete CrossFit.Com

CrossFit Cape Cod Workout Of The Day

For Time
Row 20 Cal.
25 
Burpee Pull Ups

30

Ring Dips

35 

Toes To Bar

40

Kettle Bell Sumo Deadlift High Pulls 2/1.5

45

Box Jumps 24/20

50 Steps Over Head Walking Lunge 45/25.





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  1. Michael Reply

    This one looks like so much fun, wish i was there.

  2. Annmarie Reply

    Great 6 am class!

  3. Renee Deveau Reply

    Thank you Annmarie 🙂 Great Job everyone! i give all you 6 am’ers huge credit!!!! Getting out of bed early in the morning to get those tough wods done takes a lot of motivation and dedication! Not sure how many 6 ams ill be going to but it was a good time! Thx Greg

  4. Mark Lee Reply

    I too attended the awesome 6am class! Great group-strong people who impress the heck out of me!
    17:09-Chuck is my daddy because he got 17:08

  5. Raul Reply

    Today’s WOD was wicked! By far the most comprehensive and exhausting workout I’ve done so far. Officially one month into CF, and loving every bit of it.

  6. Anonymous Reply

    Adam said…
    Rx WOD, 20 minutes. Those walking lunges with 45-lb plate were magnitudes harder than I anticipated. 61 burpees for challenge. Plus, I managed to nicely spread chalk all over the floor with an errant throw for Jake, which was stellar. All in all a great CF day!
    — AB

    • Anonymous Reply

      Those poor girls that have to clean up the chalk…..

  7. Anonymous Reply

    Kurt M
    19:13 for the WOD!
    61 burpees for the challenge completed!
    It was a one in a million shot Doc! One in a million!

  8. Andy M. Reply

    21:37 Rx on everything but dips which I used red band for.

  9. Amy Sch Reply

    20:28. Thanks Mark, who would not let me go down in weight on the lunges. I did 35 for the deadlift kbs. Boxes on the ring dips. That was fun!

  10. erica Reply

    I had to scale because of my schedule today and the equipment I have here. 16:12 reps started at 15 up to 40. Sandbag for weights, “wall jumps” instead of box jumps, playground equipment for ring dips

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