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March 11, 2013
CrossFit Cape Cod Workout Of The Day
As Many Rounds Possible In 15 Minutes
1 Deadlift
1 Round Of Cindy
2 Deadlifts
1 Round Of Cindy
3 Deadlifts 
1 Round Of Cindy
Add One Deadlift Each Round For The 15 Minutes. 1 Round Of Cindy Is 5 Pull Ups, 10 Push Ups, 15 Squats: This Variation Will Be Chest To Bar Pull Ups, Hand Release Push Ups and Normal Air Squats. The Deadlift Weight Is 225/155. If You Deadlift Less Than 315/200 Then Scale The Weight Down To 185/135 Or Less.
Take A Minute, And Watch This Video.
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  1. mason Reply

    Like it!

  2. Jennifer Grace Reply

    Is there a substitute for deadlifts? I haven’t been given the clear yet to do them because of my back. Thanks!!

  3. Annmarie Reply

    1 point Sunday

  4. Mark Lee Reply

    Yes Jenny, we will try a couple other movements with you and use the best fit:)

  5. Jenn s Reply

    1 point for sunday

  6. Sabra Towne Reply

    4 rounds + 5pu(red/purple band) + 10hrpu + 15 squats + 2dl(155#)So much fun! Loved the warm up Amy!

  7. Jack Reply

    7 Rounds @ 205#, blue band. Great to be back after a week away. Love the energy of the group. Awesome warm up Amy!!

  8. jonathan miles Reply

    9 rounds plus 5 pull ups, rx

  9. Mark Lee Reply

    1 rep short of 11 rounds- great having Amy KB next to me for the motivating speed! No way I could slow down but she still pulled ahead in the end! Awesome morning classes and very exciting to see the 8:30 filling up so much!

  10. Amy Kbaum Reply

    Thanks, Sabra, Jack and Mark! Working out next to you, Mark, pushed me all the more. I was determined to not let you pass me in the end this time. So sorry. 😉

    I appreciate the positive feedback with the warm ups. I welcome and and all feedback. Please let me know if there is anything you would like to see added! I know Sabra and Jack probably want even more ab work……right?

    Great job on the 155 today, Sabra. I knew you could do it! You have worked hard over time to get to that weight.

  11. Amy Kbaum Reply

    11 rounds + 2 pull ups RX

  12. Sarah Sprague Reply

    6 rounds plus 7 deadlifts. 155#, purple. Like the video and the wod! May be my favorite.

  13. Faron Reply

    7rds (185#) + 5 C2B + 7 HR Push ups.
    2 pts today.

  14. Christopher Judkins Reply

    7 rounds plus 8DL… fun wod!

  15. mason Reply

    7 rnds @155 +5c2b +10 burpees +8 squats
    subbed burpees for pushups
    It’s great to see big classes all afternoon!
    Everyone did great on this wod and really got after it.
    Good numbers.

  16. David Wonder Reply

    8 + 3 pull ups. Loved the workout.

  17. Jennifer Grace Reply

    5+5+10+4 (I think), subbed 75# power cleans for DLs

  18. Nettie Reply

    7 rds (125) plus 5 pullups (blue/red) and 2 pushups.

  19. Kelly Cook Reply

    5 rounds plus 6 DL and 3 pu (green and blue band, 155#)

    2 points today.

  20. Andy Mathieson Reply

    7 full rounds. Got to 2 dead lifts on my 8th round but came up 6 reps short of the 8 rounds Rx.

  21. sarah lee Reply

    I’m scaling like crazy for a while. I know the morning crew is sick of hearing about my snowboarding fall but I’m still in pain. I used 95 pounds for deadlifts and blue band for very slow strict pull-ups. I’m barely breaking a sweat but I’m trying follow the same advice I would give any of you. 6 scaled rounds today.

  22. tracibushy Reply

    friday, saturday, sunday – combined for 1 point.
    monday – 2 points.

    7 rounds + 2 DLs – Rx

    • Bushy Reply

      Tom, not Traci. Sorry.

  23. Amy Sch Reply

    7 r + 8 dl, and 5 and 5

    Wed 1
    Fri 1
    Sat 0
    Sun .5
    Mon 2

  24. Jenn s Reply

    2 points for challenge

  25. AB Reply

    RX — 8 rounds + 15 squat-9 DL-5 CTB

    Couldn’t get to final hand-release pushups to make 9 total rounds.

    — Adam

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