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July 23, 2012

CrossFit Cape Cod Workout Of The Day

Fight Gone Bad
Wall Ball 20lb/14lb 10/9
Sumo Deadlift High Pull 75/50
Box Jump 20/18
Push Press 75/50
Row (Cal.)

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.


After being disqualified from competition in 2011 for not finishing the swim in the first beach event, Deborah Cordner Carson was terrified going into the Pendleton Event on Wednesday, July 11. She wasn’t even sure if she was going to show up to the Event. See what happens in this video
After you view the video think about what fears or obstacles you have overcome since starting CrossFit. Inspire us by sharing in the comments.  


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  1. Anonymous Reply

    Just showing up at crossfit helps me overcome fear 🙂

  2. Anonymous Reply

    I’ve overcome my fear of being alone in the dark.

    Lights out!!!

  3. Anonymous Reply

    Seven months I’ve been waiting for this WOD!!!!! I can’t wait! Kurt M

  4. Mark Lee Reply

    What Keith is saying that his workout times are so long that I leave and shut the lights out, long before he’s done. You’re welcome buddy:)

  5. Anonymous Reply

    Thanks Mark. I’m still working on my abandonment issues.

  6. Anonymous Reply

    Looking for another bag of progenex! Kurt M

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