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CrossFit Cape Cod, Wednesday 2/19/14

February 19, 2014
Chris J., Mase, Alan, & Bushy at the Vineyard 20 Miler!

CrossFit Cape Cod

Workout Of The Day

Sumo Deadlift
1-1-1-1-1

Followed By

Annie
50-40-30-20-10
Double Unders
Sit Ups

1st Class Of The Olympic Lifting Clinic Is At 3:30

Reminder
Saturday is The Fundraiser WOD for Project  Purple!
About the Author
  1. Paul S Reply

    SDL: 275# (PR)
    WOD: 13:12 (45 singles/15 doubles
    each round except last)
    Really struggled with the top end of the SDL. Haven’t done those in a while.

  2. Sean Mastro Reply

    De-Crypting Double Unders,

    cut n paste this to your browser to break down the secrets to double unders
    http://www.youtube.com/watch?v=bWqBG7lklrk

  3. Kelly Cook Reply

    I had a really tough time with everything today. Stayed at 205 on the deadlift for five total reps and worked on form. 16:10rx on Annie. I was hoping for so much better than that, but completely lost all rhythm on my doubles by the time I got to the 30 round. It was a serious physical and mental roadblock that I just couldn’t quite overcome today. Maybe it’s time for a rest day.

  4. jonathan miles Reply

    385 on the sumo, 5:48 Annie rx

  5. OldNatickRookie Reply

    SDL: 305# PR Matches Std DL PR

    WOD: 10:50 RX 1st time RX’ing this WOD

  6. Allan Fleck Reply

    385# sumo
    11:37 rx got to work on those double unders big Time!!!!!
    Nettie You smoked Annie!

  7. mason Reply

    225 SDL not a pr
    6:03 rx Annie thanks mark for counting for me!
    Nettie you smoked it! Awesome

  8. Sean Mastro Reply

    This comment has been removed by the author.

  9. Sean Mastro Reply

    SDL 295 found it.

    Annie; 13:40

    The Energy was Awesome!!

  10. Matt Reply

    325#, PR for sumo and felt strong.
    17ish+ for Annie Rx, doubles somewhat laughable but a work in progress. If I can do them half as well as Nettie going forward, I’ll be thrilled. Anyone know what time the fundraiser WOD is on Saturday?

    100%, 2 points, 20 to date.

  11. Ashley Reply

    215# 8:28 singles 2 points

  12. Heidi Lacava Reply

    2 points…sdl 185#, Annie=17:42

  13. Jamin Brouillard Reply

    2 points, I did not do sit-ups, back was feeling sore/tight so I didn’t want to extend it. Did the double unders but substituted in 15-12-9-6-3 of hand stand push ups. Shoulders were burnt.

  14. Jamin Brouillard Reply

    oh yeh, took me well over 10 minutes but don’t remember exact time. The HSPU took up my time.

  15. Tim Reply

    2 points 6:09

  16. JoJo Mikolazyk Reply

    #145, 9:38 doubled singles 😉

  17. Nettie Reply

    175 for deadlift.
    5:45 Annie – 16 sec PR!
    Loved the clinic with Jamin – excellent coaching!

  18. Ann Massi Reply

    175 for deadlift. 14:30 on the rest. Got 5 DU’s in a row. Work in getting at least 1/2 of the DU.
    2 points today

  19. Chris Massi Reply

    2 points today. 295 sdl 10# pr. 14:56 on Annie… Started to get the double unders.. Finished with 7 in a row

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