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


November 06, 2013
CrossFit Cape Cod 

Workout Of The day

Back Squat

Followed By

For Time
30 Jumping Lunges
30 Sit Ups
30 Wall Balls 20/14
30 Sit Ups
30 Air Squats
30 Sit Ups

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  1. JoJo Mikolazyk Reply

    This looks awesome, can’t wait!

  2. jonathan miles Reply

    A) On the back squat for sets of 5 I did 95, 115, 135, 155, 185, 205,225.

    B) 4:30 RX

  3. Erin Meagher Reply

    Ended up with 145 for back squat. Slowly went up each set
    5:58rx- another big 6 am group!

  4. Raider Rose Reply

    I only did back squat cause I still didn’t feel very Well, foggy head, kinda nauseous, ended up with 185# which is a 10# increase from the last time we did 5 set Max.

  5. Kelly Cook Reply

    135# back squat, 5:56 Rx. Fun WOD.

  6. JoJo Mikolazyk Reply

    95# p.r. , 6:22 super fun 530 class!

  7. Erin Meagher Reply

    Oh! And did you all experience Sally Up?? Torture! But fun!

  8. Zach Reply


    4:30Rx- couldn’t keep up w/ Mark & Taylor. Good workout.

  9. Paige Reply

    85# back squat

    6:29 regular lunges and 6# ball

  10. Mark Lee Reply

    Sally Up!
    Did some sprints on the bike then joined the class for the metcon (4:10) Wanted sub 4, and finished with 5 @ 225 for a few sets. Zach and Taylor were right with me-fun to WOD with everyone!

  11. KristinP Reply

    Looks like I found another skill to work on, since the jumping lunge made me look like a baby deer taking it’s first steps! Fun wod!!

    95, 105, 115, 125, 135
    5:51 RX

  12. sarah lee Reply

    Awesome work by everyone today!


    It was a fun day. Bring Sally up and jumping lunges were a blast to watch!

  13. jwash Reply

    Loved doing sally up with the kids. Great wod. Thanks to my team’s encouragement, I was able to squat 105#. Thanks jodi and corrina (I apologize for misspelling your name.) For encouraging me to try.

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