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

CrossFit Cape Cod Thursday September 16th

September 16, 2015

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CrossFit Cape Cod WOD

Every 2:00 for as long as possible.

0:00-2:00

5 Pull Ups

2 Deadlifts

2:00-4:00

5 Pull Ups

4 Deadlofts

4:00-6:00

5 Pull Ups

6 Deadlifts

Etc. Until You Can’t Finish The Number Of Assigned Reps In The 2:00

Rx Weights on the Deadlift is 245/165. Scale if that is greater than 70% of your 1 rep max.

Optional

50 GHD sit ups

50 Ab Mat sit ups

50 Plate Twists 25lbs

1st Night Of Running Club Tonight At 6:30pm. Regular Class will be held simultaneously.

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  1. Sarah Lee Reply

    This workout looks super fun!

  2. Kristin Reply

    14 rx 2 min rest then 16(barely) and OT

  3. Andy Mathieson Reply

    Not sure how this was supposed to be scored but I got through the 18 deadlifts and 10 reps into the 20 deadlifts Rx.
    Back is wicked sore. Can’t imagine what I’ll feel like tomorrow morning!

    • Andy Mathieson Reply

      And optional work done.

  4. Tunay Reply

    Home WOD for time: 11:52
    10-9-8-7-6-5-4-3-2-1
    Burpees
    Squats
    Sit ups
    Kd swing (I only have 15lb)

    Post wod:
    5x each arm thrusters (15lb kb) 3x
    Practice double unders

  5. Terry Reply

    18Rx + 5 PU + 11 DL. That was a back breaker

    • Kristin Reply

      Nice Terry!!!

  6. Heidi Reply

    Finished 16’s RX

  7. Erin Meagher Reply

    Through 18’s and pull-ups plus 1 dl into 20s RX
    Fun one

    • Kristin Reply

      Nice!

  8. Kevin Medeiros Reply

    Through 16 + 10 DLs @blue band/245#
    Back seized up a bit on the last round

  9. Mark Reply

    Running club was great! Highly recommend it!

  10. Zach Reply

    Finished 18’s & 10 DL’s into 20’s – Rx

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