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

Thursday

September 12, 2012

 CrossFit Cape Cod Workout Of The Day


5 Rounds For Time
Run 200m
30 Lateral Hops Over The Parallettes (Over=1,Back Over=2 Etc.)
30 Sit Ups

MASTERS COMPETITION

 Post WOD Assignment-Do this with a barbell against the uprights in the pull up racks-it’s lovely!

About the Author
  1. Mark Lee Reply

    Burpee Challenge Day 8 How many people are in and going for the 100?
    2 Masters Athletes are registered let’s have a few more!!! And let’s get a group to go cheer them on-the competition is Saturday Oct. 20th. Who’s in!

    • mcgrail Reply

      In fir the 100! And masters event…

  2. OldNatickRookie Reply

    Do Burpees done during WODs count towards the Burpee Challenge?

  3. Michael Reply

    Day 7 of JOB Site Burpees complete!
    I love this wod because Im on the Island and i can do it on the job out here. see you friday

  4. erica Reply

    I’m in for the Burpee Challenge! It will be fun to keep up with everyone at c3 from thousands of miles away. This will be Sandro’s intro to crossfit!

  5. Nettie Reply

    7 burpees done! I’m in and going for 100. I’ll be part of a group to go cheer on my fellow master athletes!!!

  6. Anonymous Reply

    It was my bright idea! I’m In it until the end! Burpee on! Kurt

  7. mason Reply

    Just signed up for the Masters Competition. Why not give it a shot.

    • mcgrail Reply

      I’m in too Mason!

  8. sarah lee Reply

    Nice! Nettie you should do it! You will do great!

  9. Mark Lee Reply

    Old Natick Rookie-YES and when we get further along we will program 2 rest days a week from the challenge- lets get better at Burpees!!!
    Micheal- you are the MAN!
    Mason- I love that you are competing!!! Sarah S and McGrail are as well- any other takers? The Categories are 40-44, 45-49, 50-54, 55+
    I’m calling out Joe, Greg B and Betty!

  10. Greg B. Reply

    Yeah, I am in for the Master’s – also been getting’ my burpee on!

  11. Michael Reply

    16:48 with 14 inch tool box parellette 1 handed no less. Burpees later!!!

  12. Michael Reply

    16:48 with 14 inch tool box parellette 1 handed no less. Burpees later!!!

  13. Andy M. Reply

    11:50 Rx at the 9:30 class.
    Burpees done.

  14. Anonymous Reply

    10:22 rx Kurt M. Burpees done!

  15. jonathan miles Reply

    Holy crap Kurt. I knew you were going to kick my tail at this! 11:20 myself

  16. mcgrail Reply

    Rest day! Rx’d

  17. Anonymous Reply

    Great job Brice and Danny! Both in the low 9’s for today’s WOD! You guys totally killed it! Kurt M

  18. Nettie Reply

    16:00 and I did my burpees when I got home.

  19. jonathan miles Reply

    Darn you beavers, you and your fresh young legs

  20. David Churbuck Reply

    I’m in for the masters. Missed the WOD due to tuna fishing off Chatham. Will have to double up on burpees tomorrow.

  21. Anonymous Reply

    A little under 15 mins. Scaled the lateral hops. 🙁 I’m getting there. Thank you mark for the amazing support and encouragement. So glad I joined crossfit. I forgot to do my burpees at the gym so I did them at home. 🙂

    ~Nina

  22. Brendan Reply

    1037…rx’ed…the 430 guys pushed the pace…somehow lost 9 pounds and getting stronger in 6 weeks….the suits are fitting good!!

  23. Mark Lee Reply

    Nina You were AWESOME!
    Keep it up Brendan-doing GREAT!
    Dave-I am so pumped to see you compete!

  24. David Churbuck Reply

    I’m in for the masters. Missed the WOD due to tuna fishing off Chatham. Will have to double up on burpees tomorrow.

Leave a Reply

*