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December 15, 2012

CrossFit Cape Cod Workout Of The Day

‘Lumber Jack 20’

20 Deadlifts 275/185
Run 400m
20 KB swings 2/1.5
Run 400m
20 Overhead Squats 115/85
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans 45/30 each
Run 400m

Video Demo WMV MOV

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  1. Anonymous Reply

    Kurt m
    My new favorite workout! Scaled it perfectly for my recovery! Glad to go home with only minor pain today. Thanks Greg B and MPL for the workout!

  2. Mark Lee Reply

    Big Fun Group At 7am!!! Tough WOD, 24:53

  3. Amy Kbaum Reply

    Awesome job today, Mark! So fun eating your dust! 28:43 (I think) RX

    Soooo, today I was rear-ended and when the police officer asked me if I was hurt, I had to actually think about it. I wasn’t sure if the soreness I felt was from being hit or from this morning’s wod! I told him I was fine! 😉

  4. Amy Kbaum Reply

    Also, great job everyone else, this morning! You all did an amazing job with this wod! It was tough!

  5. Sarah Sprague Reply

    34:45 135 dl, 35# kb, 45# ohs (really happy about that), red, 15# db’s. Took forever but felt great! Sorry to hear about your accident Amy 🙁 glad youre ok.

  6. Mark Lee Reply

    That made me laugh Amy! Glad you were ok- stinks that happened:(
    Good work Sarah S!!! You’ve come so far!

  7. Brendan Reply

    Oh man…Amy, you may have been hurt if you were not so fit!! Great workout this morning and good talk with Mark…looking forward to strengthening and working on my lifts this winter…28:20..225 dl and 95-75 ohs

  8. jonathan miles Reply

    Missed yesterday, did it Sunday morning rx, 27:43

  9. Anonymous Reply

    Adam said…
    Great WOD. Rx’ed all but OHS – used 95# for OHS. OHS were definitely a major weak-point & took forever. T.Bushy and Rob were motivators.
    – AB

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