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


November 19, 2013
Crossfit Cape Cod

Workout Of The Day

Weighted Ring Push Ups
10 Rep Max

Followed By

AMRAP 8 Minutes
8 Push Press 135/95 
8 Kettlebell Swings 2/1.5

Finish With
10-10-10 Bent Over Row

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  1. Erin Meagher Reply

    Wow! That picture is so exciting!! Yes!!

  2. Sarah Sprague Reply

    It’s going to be amazing!!!

  3. Zach Reply

    Woa!! Looks awesome!!

  4. sarah lee Reply

    I’m so excited! Again thank you everyone for being patient. I really don’t think you will be disappointed.

  5. Andy Mathieson Reply

    Can’t wait!!!

  6. Nettie Reply


  7. KristinP Reply

    Whoa! I have goosebumps!!

  8. HaleyDawn Reply

    omg!!!! cannot wait to get into the new space!!!!! so so cool! maybe ill finally be able to do a pushup by the time i get there haha!

  9. OldNatickRookie Reply

    When we ring the PR Bell there is going to be an echo.

  10. Erin Gretzinger Reply

    So awesome!! Can’t wait!

  11. Raider Rose Reply

    Instead of a pr bell we should get a pr gong. Seriously.

  12. JoJo Mikolazyk Reply

    Ohhhhh emmmmmm geeeeeee!

  13. Erin Meagher Reply

    Cannot do 10 ring push ups in a row! Hard!
    5+ 2- 75# pp, started with 85. 1.5 KB

  14. Paul S Reply

    10 Ring PU @ 10#

    5+5 @ 75#, 1 Pd

  15. Sarah Sprague Reply

    10 ring pushups x 3 but at an angle.
    4 plus 6 @ 55#, 45# KB, had to tame that beast.
    7 x 2 Back squats, since I missed yesterday 120#

  16. Raider Rose Reply

    9 rounds, 35# kb, bench press 75# instead of push press, 75# for the bent over row and tricep pull Downs with red band.

  17. Kelly Cook Reply

    So excited by this picture! 5 rounds plus 7 reps; one round at 75# and then went down to 65#; used 45# KB.

  18. Zach Reply

    9 ring push-ups w/ 53# KB- couldn’t catch mark & his 10

    6 rounds + 8 +4 Rx
    165# bent row

  19. Christopher Judkins Reply

    This heavy day was exactly the kick in the face that I wanted it to be, good stuff!

    55#x10 ring push ups

    4 rounds +1rx (super challenging, don’t think i’ve ever made that much noise before I apologize if I frightened anyone lol)

    135# BOR

  20. KristinP Reply

    I’m in the ‘can’t do 10 ring PU in a row club’ with Erin.

    6+3 @ 75 and 1.5 harder than anticipated!

    65 for all three rounds of the row.

  21. mason Reply

    Worked on handstand progressions, hoping to take my first steps soon lol
    75# push jerk 1.5 kb 4 rnds +5
    That was exhausting! Nice work ladies at 4:30 class.

  22. Kevin Mikolazyk Reply

    5+8…95#..1.5 pood….45#PU

  23. Mark Lee Reply

    Ring Push Ups 53lbs x 10
    6 Rounds Plus 1 Rep
    165 BOR

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