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


September 19, 2012
Andy and Laura

CrossFit Cape Cod Workout Of The Day

Run 400
25 Ground To Shoulder With A Sandbag
25 Lateral Jumps Up And Over A 20″  Box 
50 Weighted Sit Ups 45/25
25 Lateral Jumps Up And Over A 20″ Box
25 Ground To Shoulder With A Sandbag
Run 400

MOBILITY Assignment Even If Its A Rest Day For You 

Day 15 Burpee Challenge!
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  1. Mark Lee Reply

    I love the picture of the dude from Ghana on http://www.crossfit.com So many people let flimsy excuses stop them-the guy is doing box jumps on a thrown out sink!

  2. erica Reply

    Hahaha that’s awesome! I will not let any flimsy excuses stop me this winter!

  3. mcgrail Reply

    Was able to “fill in” for Coach Greg today.
    9 @ the 6 getting after it today!
    First…some Double Under work…
    followed by
    SandBags/ Lat Box Jumps / Weighted Sit ups / sandwiched between two 400m runs…everybody crushed it!

    Then happy to report…all 9 of the folks (yep 100%) spent about 15 minutes grinding out hot spots on shoulders / lats / pecs with a lacrosse ball! Good stuff! Thanks gang…

  4. Mark Lee Reply

    Great Job Zero Dark 30 Class!!! Way to mobilize- anyone from that class have any feedback on that lax ball work?

  5. Andy M. Reply

    10:00 Rx at the 9:30 class.

    Lacrosse ball felt terrible as always, but definitely a good hurt. It always pays off in the end.

  6. Annmarie Reply

    14:07 at the 6am class – I rowed instead of running and jumped on plates instead of box (did something to my left ankle, no idea what, stinks getting older lol). Fantastic class as always by Mike with lots of info while rolling on a lacrosse ball. Thanks Mike! lol Yeah, that never feels good while doing it but after it does feel better. I need to get one of those to use at home.

  7. David Churbuck Reply

    12:24 at the 9:30 class. Rowed instead of run, had to take down the 45# sit up to a #35. Have black lung disease from the dust coming out of the sandbag.

    • Mark Lee Reply

      Eh, eh, eh. I think I got the black lung, Pop.

  8. Anonymous Reply

    Kurt M
    Burpee challenge done!
    Rx’d WOD with 70 lbs. sandbag!!!

  9. SarahSprague Reply

    15:48 Rx. Feel like I was in a sandstorm after those sandbags! Still cleaning sand out of my nose.

  10. Erin Meagher Reply

    12:50Rx switched for a couple of reps to the 30 lb ball but then switched back to sand bag ( I was also experiencing the symptoms of black lung)
    Lateral box jumps- little scary!

  11. Michael Reply

    13:47 Rx those situps with the 45 lbs dumbbell killed me. Im glad to be be back.

  12. Anonymous Reply

    1633 ex but sandbag got lighter every time i dropped it more sand fell out…..
    Still ex right?
    Just sayin!
    Erik m

  13. Anonymous Reply

    Ex not ex!

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