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Mashpee, MA 02649
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Wednesday

September 18, 2013
CrossFit Cape Cod Workout Of The Day

Box Squat
3-3-3-3-3
Following Each Set Do 30 Sit Ups
Rest As Needed Between Sets
Add 5-10lbs From Last Week

Followed By

21-15-9

Overhead Walking Lunges 95/65
Wall Ball 20/14

Overhead Walking Lunge 
image from crossfit.com


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  1. sarah lee Reply

    The next nutrition Challenge starts Friday! Post in the comments or email me at crossfitintro@gmail.com if you want to do this. If you are new to CrossFit or this is your first challenge email me or talk to any of the Coaches about the rules. This is a 30 day challenge. It is 10 dollars to participate. The Benchmark was Mondays workout Fight Gone Bad. Who’s IN???

  2. Ann Massi Reply

    I’m in!!!

  3. Erin Meagher Reply

    sounds good!

    up to 155 on the box squats

    7:13? Rx – overhead lunges = hard.

  4. Shanna Reply

    Fun 6 am class ! 145 on box squat , back still not all the way better :/ 5:42 rx on wod . Great job ladies !!

  5. jonathan miles Reply

    225 on the box, 5:02 on the wod

  6. Christopher Judkins Reply

    FIIIIRRRRRSSSSTTTTTT MUUSSSCCCLLLLLLEEEEE UUUUUUPPPPP!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

  7. Ann Reply

    Ironically two of the ladies I was working with today are crossfitters at shoreline CrossFit. I went to the 5:30 class. WOD was 100 kettle Bells and 100 burpees. I did it in 11:43. It was a HUGE box. I like our cozy family! Mason the warmup exceeds yours!!!!

  8. Bushy Reply

    I am in for challenge. Traci is paying my entrance fee. When can we do FGB if we missed it Monday?

    And nice job Juddy! Thx for the coaching today.

  9. Nettie Reply

    Congrats Chris!!!!!

  10. Zach Reply

    Nice job Chris!!

    315 on box squat
    3:57 Rx on WOD

  11. Mark Lee Reply

    Way to go Judkins!!!!!

  12. Andy Mathieson Reply

    No warmup ever exceeds Mason’s! What are they thinking?!

    Went up to 230# for Box Squats
    6:48 Rx for 21-15-9 WOD

  13. sarah lee Reply

    Congrats Chris!!!!!!

    115×3.

    6:54 RX. Fun WOD.

    It was awesome/depressing chasing Zach who was done by the time I was on my 7th rep. Way to go Zach!

  14. Raider Rose Reply

    got there 1/2 an hour late so I just did a few box squats, went up from 135# last week to 155#, coulda done more but didn’t have time, the rest of the wod I got 6:25 with 35# and 10# wall ball! Later on my husband and a complete stranger and I pushed a baby grand piano up our steep stairs lol!

  15. JoJo Mikolazyk Reply

    #65, 4:48 scaled

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