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


September 25, 2012
3,2,1 GO! 1st Reps Of The Filthy 50

CrossFit Cape Cod Workout Of The Day

1.Masters WOD #3 Without a Time Cap. Establish In 1 Set, 1 Snatch and 3 Overhead Squats For Max Weight

Followed By 

2. 3 Rounds For Time
Sled Drag 1/2 The Lot-Hold The Rope Between Your Legs. Use enough weight that you can walk heel to toe and power through with the hamstrings. This is a long stride walk not a run.
Farmers Carry 1/2 The Lot and Back 70/50
Sprint to the 200m line and back.
Click the image for Updates and Info!
About the Author
  1. Mark Lee Reply

    Day 19 Of The Burpee Challenge!!!

    I posted late in the comments that I would like to do a kipping clinic with everyone that would cover kipping in bands, gymnastic kip and butterfly kip. I proposed Saturday at 12:30 but if there is another time that was universally good for everyone I am game!

    There are only 1 or 2 spots left in the adult gymnastics class Friday at 1:30!

  2. Nettie Reply

    I’m out of town this weekend but would do it another time. Love my new Nano 2.0s 🙂

  3. Mark Lee Reply

    Best shoe for CrossFit- don’t miss the 1 week sale until Saturday!

  4. Annmarie Reply

    What is a farmer’s carry?

  5. Anonymous Reply

    Mark I would love to do the kipping clinic on sat. I need a lot of help with that. I want to do the gymnastic one too but I am working during both of those times. Thank you again for the motivation today. Couldn’t do it without you guys!

  6. Mark Lee Reply

    Annmarie-there will be 12 little men and women in overalls on tiny tractors, each combined weigh 50-70lbs. We will be carrying each one of them around a little bit during the workout today.

    Nina keep up the great work!

  7. Anonymous Reply

    Had a great time working out with everyone at the 930am, look forward to dropping in for the rest of the week. -Shawn

  8. Erin Meagher Reply

    Snatch/OHS – 85 lbs
    Sled pull – 155 + greg benton = 320:) – 1.5 farmers carry – I think was about 7:31
    Thanks for a great class Mike M!

  9. Anonymous Reply

    Burpees done!
    Snatch 95 overhead squat!
    380 lbs sled pull, 2 pood farmers carry, 200 m run
    Kurt M

  10. Mark Lee Reply

    Thanks for letting me work in to the 3:30 class guys and gals-fun to take a class!
    185 on the snatch and ohs- in 08 I could literally only overhead 45lbs in workouts! For those of you that find it frustrating- keep working at it! Very rewarding to conquer a weakness!
    Part 2. Uncharacteristicaly didn’t keep track- I do know that Derek and I used the 85&90lb Dumbells for the Farmers carry. The KBs were harder to grip though!
    Great work everybody!

  11. mcgrail Reply

    135 snatch and OHS combo

    Part 2
    6:08 rx’d
    2 Pood Farmer Carry
    380# of weights + sled

  12. Amy Sch Reply

    Day 19 done.

  13. Nettie Reply

    60# snatch/ohs
    7:08 – 180# sled pull, 53# KBs
    19 burpees done

  14. Brendan Reply

    Overheads are tough for me so I see lots of room for improvement. #65 on the snatch and OH combo…rx’d the rest in 7 minutes….then i put away 50,000lbs worth of weights…good 630 session with Amanda!!!

  15. sarah lee Reply

    Snatch/oh combo 80 pounds
    165 plus sled. 53 pound kettlebells. 6:24. Should have gone heavier on the sled. Next time.

  16. Anonymous Reply

    Snatch/OHS 40#, 8:24 95# on the sled and 40# farmers carry- Sabra

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