CrossFit Cape Cod

July 27, 2015

CrossFit Cape Cod WOD

4 x 6 Minute Rounds

1 Minute Deadlift 225/155

1 Minute Burpees

Run 400m

Rest With The Remaining Time In The 6:00 When You Return From The Run

Advanced Training

Snatch Balance

1-1-1-1-1-1-1

Hang Snatch

1-1-1-1-1-1

Try To Keep Rests To Less Than 3:00

If you are early do this before you workout. It’s fine if you do it after you work out.

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9 Comments

Kevin Medeiros July 28, 2015 at 9:09 AM Reply

Rx 2:04, 2:11, 2:24, 2:15 / 60 DL 39 Burpees
Nice seeing Mason this morning
Wrote the wrong number for DLs on the board.
- Mase July 28, 2015 at 11:55 AM Reply
  
  Aww thanks Kevin. Nice seeing familiar faces and new faces this morning.
Sarah S July 28, 2015 at 2:11 PM Reply

40/56 rx didn’t keep track of the runs, slow anyways. Great to see so many people this morning.
35 on snatch balance/50# squat snatch
Kristin P July 28, 2015 at 5:51 PM Reply

56 DL 47 (I think) burpee 10:24 run Rx. Harder than expected!
Jmiles July 28, 2015 at 5:59 PM Reply

81/50 425 seconds rx
Tunay July 28, 2015 at 6:44 PM Reply

37 DL 135#
52 burpees, can’t remember my time.
AT done
Justin Neviackas July 28, 2015 at 6:49 PM Reply

I am amazed at how much deadlifts mess up runnin b I forget my numbers it was like 70 something deadlifts and about the same Burpees. Tried the AT but was too hot and sweaty and tired to do it so bagged out.
Heidi Lacava July 28, 2015 at 8:28 PM Reply

15,15, 1:37
15,15,1:44
12,12 1:46
12,12 1:45…. RX
Allan Fleck July 28, 2015 at 9:21 PM Reply

82 DL / 76 burpees 423 seconds Not going to lie, I wanted to fake an injury on the third round!!
AT. Worked from pvc pipe up to 205# on both real rough right after that!!