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Monday W1/W3

April 22, 2013
CrossFit Cape Cod Workout Of The Day
 
3 Rep Max Box Squat
3 Rep Max Sumo Deadlift
15 Minute Cap 
Followed By
As Many Rounds Possible In 14 Minutes
20 Deadlifts 135/95
16 Front Rack Walking Lunges 135/95
8 Chest To Bar Pull Ups

Finish With 3 Sets Of 12 Bent Over Rows Post WOD 

Endurance WODs Week 3
1. 5:00 on 2:30 off 6:00 on 3:00 off 7:00 on
2. Run As Far As Possible In 20 Minutes; Rest 5:00; 20 Minute Run As Far As Possible. 
The Scores On Both WODs is Distance/Meters Covered. These Are To Be Done On Separate Days. Refer To Week One For Rowing/Biking/Swimming Conversions. These Can Be Done On Any Terrain.

 
 
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  1. Ivy Reply

    Those lunges were awesome!!! (no sarcasm)

  2. Annmarie Reply

    I began feeling those lunges during the 2nd round lol. 65# for the box squat, 135# for the sumo. 4 rounds + 13 dl, dl and lunges 65#

  3. sarah lee Reply

    Box squat 125x 3.
    Deadlift 235x 3

    Either 3 plus 36 or 4 plus 36 reps. 65 pounds.

    I’m not sore from Saturday but my body is TIRED

  4. Jen Heinlein Reply

    85# box squat, 145# sumo DL – 3 Rounds + 20 DL, used 45# bar and bands for C2B. Fun, tiring WOD!

  5. Sarah Sprague Reply

    Did Helen today at Crossfit Jupiter this morning in what felt like 100% humidity! 13:43. Was fun to workout at another box but there is no place like home 🙂

  6. Paul S Reply

    A) 125×3 235×3

    B) 4+3 @ 95/45
    Lunges seemed very tough.

  7. sarah lee Reply

    Paul we need to lift together more because once again we had the same weight!

  8. Jennifer Grace Reply

    A) 165 (60 pound PR) for the box squat and 125 for the sumo deadlift (first time doing deadlifts in months)
    B) 4 rounds using 55#

    My legs feel like jello!!

  9. Zach Reply

    Box Squat- 355# x3
    Dead lift – 405# x3

    3 rounds +20 +4- Rx

    Lunges were brutal

  10. Kelly Cook Reply

    Box squat 110x 3.
    Deadlift 195×3.

    3 rounds plus 4 deadlifts @75 pounds.

  11. Domenic DeGregorio Reply

    315 box squat
    365 deadlift
    4 rounds +7 rx

  12. AB Reply

    Box squat 225#

    Sumo DL: 325#

    WOD: RX 3 rounds + 10 DL

    Those lunges were rough.

    — Adam

  13. Mark Lee Reply

    275 Box Squat
    375 SDL
    3 Rounds

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