CrossFit Cape Cod Friday April 3rd


CrossFit Cape Cod Friday April 3rd


CrossFit Cape Cod WOD


Back Squat




3 Rounds For Time

Run 400m

15 Split Snatches 95/65

20 Over The Bar Burpees

Advanced Training

Use 115 On The WOD

4 Rounds

3 Muscle Ups

15 GHD Sit Ups

3 Muscle Ups

Rest 2:00

Mat Fraser 15.5 in 5:19

20 Responses

  1. Sarah S

    You 5:30’ers are troopers! Tough moving this am and then totally messed up the first round.
    115# x 2
    17:12 15#
    Great coaching Josh!

  2. Kevin Medeiros

    A: 365 x 2 – Happy with that considering I’m still working my way back and really worked to get low on all of them.
    B: 16:47 RX
    Not a huge fan of getting up for 5:30 am class, but I do like that I’m engerized for the day and I usually get to see Michelle Hatch, who has me laughing the entire class. Great job Josh teaching the class this morning.

  3. pauls

    A.) 165# x 2
    B.) 21:58 (50#)
    Still very sore from the layoff and battling the flu, so took it light and slow today. Hopefully a weekend’s rest will get me back Monday ready to go. Wishing everyone a happy Easter weekend.

  4. Andy Mathieson

    A. 265# x2
    B. 18:35 upscaled to 115#
    C. 21:40 Rx
    First time doing the advanced training fully. Feels good.

  5. Josh

    A. 245#
    B. 17:17 @ 115#
    C. Completed 3 rds. My shoulder started feeling a bit questionable, so I stopped.