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

Thursday July 4th Classes At 8am and 9am Only

July 03, 2013
CrossFit Cape Cod Workout Of The Day

‘Les Mis’

For time:

20 Wall ball shots, 20/14

20 Sit-ups

20 Box jump, 24/20

20 Hand Release Push-ups

135/95 Power Clean, 20 reps

20 Thrusters, 35/25 Kettle Bells

20 Chest To BarPull-ups

95/65 pound Overhead squat, 20 reps

20 Kettlebell swings, 1.5/1

95/65 pound Push press, 20 reps

20 Ring Dips

95/65 Sumo deadlift high pull, 20 reps

20 Burpees

135/95 pound Back squat, 20 reps

20 Toes To Bar

20 Walking lunge steps

135/95 pound Deadlift, 20 reps

20 Knees to elbows

135 pound Front squat, 20 reps

You just gotta stay focused and power through.
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  1. Patrick Demont Reply

    sounds epic

  2. Mark Lee Reply

    This one was first done in February

  3. Ivy Reply

    I am so sad I can’t do this one, ugh!

  4. Melissa Gilooly Reply

    I thought it was forth of July not April fools day!!!!

  5. Dan Lopes Reply

    Wow, I’m going to miss a great WOD. Everyone have a great and safe 4th of July.

  6. Erin Meagher Reply

    Thats a great pic! I guess we didnt have it so bad the other morning after all 🙂 Cant make it it in tomorrow, but thats a fun one!

  7. Erin Meagher Reply

    Thats a great pic! I guess we didnt have it so bad the other morning after all 🙂 Cant make it it in tomorrow, but thats a fun one!

  8. Jen Heinlein Reply

    Love all these photos!
    I am so happy I have tomorrow off so I can do this one.

  9. Andy Mathieson Reply

    Was wondering if any of the coaches can make it in for the afternoon/evening if at all possible. I work 7-3 but would really like to get this WOD done.

    • sarah lee Reply

      Sorry Andy! We can’t:( if anything changes I will let you know.

  10. tracibushy Reply

    way to go with the June PR’S everyone!

    Congratulations Kelly, you rock and we love you!

  11. Andy Mathieson Reply

    Okay. If anything is able to work something out my number is 508-292-6322. Thank you! 🙂 Happy Fourth!!

  12. Tess Reply

    Had every intention of doing this wod but woke up with pretty bad back pain..rest day for me, hopefully back at it tomorrow!

  13. jonathan miles Reply

    rx 36:17. great way to start the weekend

  14. kerri Reply

    did it! 54:30. did all the reps but scaled on the weight A LOT. thanks Mark and Sarah on the much needed pushes and form corrections! Good job today everybody! Happy 4th 🙂

  15. Kelly Cook Reply

    55:05 scaled the weight. I added 11 minutes to my time from last time. I’m attributing this difference to the heat and humidity today! 1 point today. I am probably going to have a cocktail today.

  16. OldNatickRookie Reply

    This WOD sucked, but on a good way. Nice to see so many new faces.

  17. Jen Heinlein Reply

    Scaled everything, 58 something (I took more time than last time also). Today I got to achieve my dream of WOD-food-nap. It was awesome! On to more food and swimming. 1 point for today.

  18. Christopher Judkins Reply

    44:50 rx, enough with the french let’s celebrate being American!!!

  19. Jodi Norton Reply

    Forgot my time…just under 35:00 and scaled. 2 points today…chicken on the grill.

  20. Sarah Sprague Reply

    I really can’t remember my time, something in the 50’s and scaled a lot but was happy about my t2b’s. Congrats Kelly you deserve it!

  21. Jodi Norton Reply

    In good faith I need to revoke a point for nutrition. It’s the Fourth of July…what was I thinking? So 1 point for today.

  22. Erin Meagher Reply

    Goose egg.

  23. Mark Lee Reply

    41:20 also much slower than last time (26:52) 2 points!

  24. Patrick Demont Reply

    46:30 I started the first half RX and then the fatigue started hitting me great way to start the holiday, I am bummed I didn’t get in the nutritional challenge

  25. sarah lee Reply

    Don’t worry we do these often!

  26. Andy Mathieson Reply

    1 point for the day.

  27. Chloe Pelissier Reply

    such a good WOD!!! 2 points for wed, 1 for thurs, 1 for fri 🙂

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