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Thursday May 3rd

May 03, 2012

CrossFit Cape Cod Workout Of The Day

Back Squats
Work to a 3 Rep Max for 3 Sets

Followed By

3 Rounds For Time
Run 400
15 Front Squats 135/95
15 Pull Ups

Mobility WOD

CrossFit For Hope CrossFit for Hope is the joint effort between CrossFit and St. Jude Children’s Research Hospital. The goal is to raise 1.7MM – one day’s operating cost for St. Jude – to combat childhood cancer and other deadly diseases. Register to participate or find an athlete or affiliate to sponsor and join the fight.

Endurance Athletes:
Choose one and do Friday, Saturday, or Sunday.
Run 3x800m rest 2:00
Bike 6 x 2 miles

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  1. David Churbuck Reply

    Mark, for the CFE workouts, I’m subbing rowing for the runs at the rate of 25 extra meters for every 100 meters of running. So — a 400 meter run is a 500 meter row, a 800 meter run is a 1000 meter row, etc.. Yes?

  2. Mark Lee Reply

    Correct, Dave. But I request that you run 1 out of 5:)

  3. David Churbuck Reply

    Okay, okay. Make the fat man run. I get it.

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