CrossFit Cape Cod Wednesday July 24th


CrossFit Cape Cod Wednesday July 24th


Masters Comp Is Officially August 15th, Registration Is Live On Facebook! We will have Pre-Masters 35-39 and divisions for every 5 years after that up to 60+

We are looking for volunteers!

CrossFit Cape Cod WOD


1 Rep Max Thruster



3 Rounds For Time

Power Snatch x 10 95/65

Run 200m

Advanced Training

40 GHD Sit Ups

10 Bar Muscle Ups

30 GHD Sit Ups

8 Bar Muscle Ups

20 GHD Sit Ups

6 Bar Muscle Ups


30 GHD Sit Ups

15 Chest To Bar Pull Ups

20 GHD Sit Ups

12 Chest To Bar Pull Ups

10 GHD Sit Ups

9 Chest To Bar Pull Ups

18 Responses

  1. Mark Lee

    A. Hit 225 easy. Caught 235 forward and got scared cause I felt the need to poop.
    B. 4:03
    AT Bar Muscle Ups Were weak. Did some and then used red band. Thanks for doing that one with me Jamin!

  2. pauls

    5:06 @ 50#
    Great push by Sarah S and Traci to get me in a half step ahead and not quit the last 10 m or so.

  3. Lori Neviackas

    I was REALLY nervous going into tonight’s WOD coming back from a back injury. Stayed light and actually felt great with no pain whatsoever!
    7:32 or 7:42, I can’t remember, 45#. I may have done a few extra reps because I’m terrible at keeping count.

  4. Tyler

    215# – PR 🙂
    3:39 rx. Really enjoyed that one!
    AT – strict chest to bar
    Looking forward to watching all you youngins crush the comp in August 😉