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

June 19, 2012

CrossFit Cape Cod Workout Of The Day

3 Rounds
10 Chest To Bar Pull Ups
7 Power Cleans- Go As Heavy As You Can With Correct Form
Parking Lot Shuttle SPRINT*

*For The Shuttle Sprint- go out the doors and right down the sidewalk. Enter the Parking lot at the bottom Island and go 1/3 and back, 2/3 and back, then full length (To the 3rd Island) without going back. Rest 4:00-Each Round is MAX EFFORT 


Running: Run (TUE): 3 x 800m, rest 2:00, hold splits within 3-5 seconds

Triathletes:Swim (MON): 6 x 75m on 2:00

Bike (WED): 4 x 1M TT, work:rest 1:2
Run (TUE): 3 x 800m, rest 2:00


Week 1-Tuesday 6/19-Monday 6/25

Cold Turkey-No Wheat, Dairy, Sugar, or Booze. 
Each Day that you are successful you earn 2 points. 
0 Points for less than 100%

Meat, Veggies, Some Fruit and Good Fats are all on the menu. There is a list on the bulletin board. You can take your post WOD drink as usual.

Post your Points to the Comments each Day for the rest of the week. (Tuesday-Monday) 

As a benchmark we will use your scores from the hope WOD. Everyone should have participated. If you didn’t You will have to wait til this Saturday, Not this week during classes-No Exceptions.

The winner gets 150$ 

Each Participant Needs to:
Pay 15$
Keep a food journal.
Post Points To The Comments on The Blog.
Feel Free to take a few before Pictures.
Weigh In.

Again, we start Tuesday. By Next Monday there will be an announcement about the standards for week 2. 
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  1. Amy Sch Reply

    where does butter, maple syrup, honey and 0 sugar bacon stand on this challenge and or this weeek of challenge.

  2. Mark Lee Reply

    Butter No, Maple Syrup, honey and Bacon Yes

  3. Anonymous Reply

    100% today so 1 point for Rebekah

  4. Bushy Reply

    Bushy – 1 point!

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