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


September 03, 2013
CrossFit Cape Cod Workout Of The Day

5 Rounds 
As Many Rounds Possible In 3 Minutes
Rest 1 Minute Between Each Of The 5 Cycles

3 Cleans 135/95
6 Burpees 
9 Box Jumps 24/20

Please note that child care is now only Monday, Tuesday, Wednesday, and Friday At 5:30pm

Also The Morning Schedule is now 6am, 8:30am and 9:30am

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  1. jonathan miles Reply

    All praise the princess of Iceland

  2. Domenic DeGregorio Reply

    soooo no 530am?

  3. Shanna Reply

    Actually woke up for 6 am! 15+ 3 cleans rx love this wod ! Thanks for helping me with my hang clean mark:)

  4. Jen Heinlein Reply

    8 rounds plus 3 & 6 with 65#
    That really wiped me out!

  5. Nettie Reply

    10 rds plus 3 cleans and 5 burpees.
    After the workout, I tried kipping pullups for the first time in forever… and I got a few! Happy Nettie 🙂
    Thanks for the help on the cleans Jamin!

  6. Andy Mathieson Reply

    15 rounds +8 Rx

  7. sarah lee Reply

    12 plus 3 plus 5 RX. LOVE hang cleans but those burpees still get me every time.

    Great job today everyone! Sarah Sp. strung sets of 3 kipping pullups together and Kristin P. used 95 in the WOD which is her old 1 rep max!


  8. Sarah Sprague Reply

    12+3 @ 65#…great job Nettie! So excited to get 5 pullups in a row as well:)

  9. sarah lee Reply

    This comment has been removed by the author.

  10. sarah lee Reply

    Great job Sarah! Sorry I thought it was 3.

  11. OldNatickRookie Reply

    10 rounds + 1HC 95# 20″ box

    Starting to train for the Masters.

  12. KristinP Reply

    10 plus 2 Rx’d. Thanks Sarah! Been struggling with the darn hang for ages!!

  13. Mark Lee Reply

    13 even Great Job Everyone!

  14. Andy Mathieson Reply

    Mark, haven’t worked out with you in forever. What gives?

  15. Domenic DeGregorio Reply

    17 even, feeling really good this week

  16. kerri Reply

    10 even rx, love hang cleans!

  17. Shanna Reply

    dominic that is amazing! 17 is crazy

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