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

Wednesday

December 11, 2012

CrossFit Cape Cod Workout Of The Day

Box Squat
3-3-3-3-3

5 Rounds For Time
12 Steps Over Head Walking Lunge 45/25
1 Rope Climb
Sled Pull Up And Back Starting At Mid Parking Lot 135/70

3-2-1 GO MD:Elbow Pain
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  1. Erin Meagher Reply

    Ohhhh going to be cold sled pulls 6am-ers!!!

  2. OldNatickRookie Reply

    Erin, hope for ice and it will be so much easier.

  3. Erin Meagher Reply

    The fresh air actually felt great!
    Box squat- 75, 95 , 115, 135
    12:11-Rx

  4. Anonymous Reply

    Box squats 75, 85, 95 and 105 x 2.
    15:30 – 25# lunges. Good fun!
    Faron.

  5. Amy Kbaum Reply

    Felt good to be back with the 6:00AM group!
    Box Squat – 75, 95, 115, 135, 155
    10:36 RX

    A Big Thank You to the 9:30AM group and Mark for letting me get some coaching practice in!

  6. Anonymous Reply

    Box squat – 45, 75, 95, 115, 125
    Wod 14:13 with a nice sled/heel/shoe interruption.
    Fun Wod!
    Liz

  7. Anonymous Reply

    Kurt M
    135,185,185,205,205,205 box squat
    9:34 Rx’d for the WOD!

  8. Sarah Sprague Reply

    Box squat 45, 65, 75, 80, 85.
    13:35 10 knees to elbows instead of rope climbs.

  9. sarah lee Reply

    Box squat. 135

    9:47 rx.

  10. brendan geggatt Reply

    185,185,185,185,205 box squat…9:20 rx….man, Rob was moving fast…thanks for the push…Glad to have you back Kurt!! Day off tomorrow… maybe a quick 5k

  11. mason Reply

    Part A: 45,55,75, 85, 95
    Part B: 10:50Rx
    Big class at 5:30-Great job everyone!

  12. mason Reply

    74 doubles unbroken PR
    looking to get 100 by 1/1. Thanks for counting Erik.

  13. Anonymous Reply

    Nice job Mason! Sarah you killed it!
    Liz

  14. Anonymous Reply

    Adam said…
    1) 135, 155, 155, 175, 175#
    2) Rx 10:40 — Rob & Brendan were blazing through those sled pulls. Couldn’t catch up.

    Completed 5 burpee-muscle-ups after I heard someone describing it. Goal is for 10 burpee-muscle-ups by February.

    Burpee challenge continues.
    – AB

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