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


August 30, 2012

CrossFit Cape Cod Workout Of The Day

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Post Times to Comments

6 Inches

Saturday Is The Fundraiser Competition to benefit Lexi Briggs and Her Family-Support a great cause! Registration is at 9am-see you there!

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  1. Anonymous Reply

    I’m all over this one! Kurt M

  2. Andy M. Reply

    “Time cap is 3 hours.”

  3. Greg B. Reply

    Just so you know…Progenex Belgian Chocolate Singles are back in stock $3 each (Honor Jar at the check-in desk). Also, We have 2 bags of Tropical Vanilla ($50 – Great for mixing up a smoothie) and 1 bag left of the Mocha Locha ($50). As always, we have plenty of the Belgian Chocolate Recovery Big Bag in stock as well ($50). See McGrail or Greg B. to get your Progenex Fix!

  4. Michael Reply

    Forget recovery im comming in for this, maybe not the back extentions part.

  5. sarah lee Reply

    I love this workout! I’m bummed it’s a rest day!

  6. Mark Lee Reply

    Nice job on the chipper everyone! Congrats to Brendan for meeting pukie for the first time:)
    Post your times to the comments!

  7. Annmarie Reply

    24:35 I think it was. Great way to start the day!

  8. David Churbuck Reply

    19:33 and I’m crushed.

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