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


November 17, 2012

CrossFit Cape Cod Workout Of The Day

20 Minute Clock

Run 1 Mile For Time

Use The Remaining Time In The 20 Minutes To Complete AS Many Rounds As Possible Of
10 Deadlifts 205/135
Sled Push 50m 135/90 On The Sled

Score A. Time To Complete 1 Mile
And B. Rounds Completed

About the Author
  1. Amy Sch Reply

    Barbara 31:10. I scaled sit ups by 5 each time so I did 40, 35, 30, 25, 25. Everything else as prescribed.

  2. Anonymous Reply

    Kurt M
    5:42 mile
    5 1/2 rounds
    62 burpees owed from yesterday! Will complete today’s burpees when my arm doesn’t feel like falling off! Great job MPL, Brendan and crew!

  3. Bushy Reply

    3 rounds of Barbara + 1 mile run with a weight vest on. Except the vest is permanently attached to me.

  4. Jenn s Reply

    7:34 row
    3 1/2 rounds RX
    Jenn S
    First early morning class!

  5. Anonymous Reply

    Adam said…
    First, Kurt that was insanely fast on that mile run – awesome! JenBen had a solid run as well – sub-7-minute mile.

    For my WOD – 6:11 mile, 6 rounds for 205# DL and sled-push. 62 burpees were done yesterday for the challenge.
    — AB

  6. Anonymous Reply

    Dave s. -Great job 12:30 class! Loving these wod’s lately.6:44 for the run and 6 1/2 rounds plus 4 reps rx’d. Mcgrail thanks for the tips on the pull- ups.

  7. Michael Reply

    Mile run was 6:23
    4 rounds 6 dead lifts weight was 215lbs
    glad to be back !!!

  8. Jennifer Benedetti Reply

    6:56 mile run,7 full rounds rx! Thanks Kristin and Adam for pushing me!! Great class!!

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