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

CrossFit Cape Cod, Thursday 5/1/14

May 01, 2014

Practice and Coaching In Action

CrossFit Cape Cod


Workout Of The Day

Sumo Deadlift
3-3-3-3-3-3-3
65% Of 1 Rep Max, Accelerate As You Ascend, Reaching Max Speed At The Top.Lower Each Rep To The Ground Slowly and Smoothly. 

Followed By

5 Rounds For Time
5 Kettlebell Push Presses Left Arm 1.5/1
5 Kettlebell Push Presses Right Arm 1.5/1 
10 Burpees

The North East Regionals Are May 30-June 1st, In Canton Ma

The Workouts Are



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  1. Erin Gretzinger Reply

    A. 115-125#
    B. 6:38 26#kb

  2. Joshua Rice Reply

    235#
    4:57 1 pood

  3. Joshua Rice Reply

    This comment has been removed by the author.

  4. HaleyDawn Reply

    7:48 today. that was tough but good! Its always fun doing a new movement.

  5. Mark Lee Reply

    Nice to WOD with the hard working 9:30 crew, thanks for the fun class Traci!
    DL 275
    5:54 Rx

  6. Nettie Reply

    115#
    8:47 1/2 pood – that was an awkward movement!

  7. Allan Fleck Reply

    275# SDL
    4:11 RX good time at 4:30!!
    Great job Landon!! 5:15 5 lb kb

    • sarah lee Reply

      Wow Landon! That’s awesome he did this!

  8. Jen Heinlein Reply

    Stuck with 105# for the first part, and did 11:26 with the blue KB for the second part (3/4 pood?) Thanks Traci – it WAS fun, in a crossfit way!

  9. kerri Reply

    95# and 7:52 with blue kb

  10. Kevin Medeiros Reply

    This comment has been removed by the author.

  11. Kevin Medeiros Reply

    A: 225#
    B: 5:54
    Registered for the Road Race today so I thought it would be good idea to do a little extra cardio (running and jump rope) after class. I’ll let you know tomorrow if I regret that decision.

    • sarah lee Reply

      Good for you Kevin! You will do great!

  12. Michelle Hatch Reply

    #125
    5:23 1 pood swings

  13. Liz Ouellette Reply

    a) stuck with 75 lbs
    b) 6:57 18# kb. that was way harder than I expected.

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