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Tuesday

July 16, 2013
CrossFit Cape Cod Workout Of The Day

Snatch Grip Deadlift
3-3-3

Followed By

For Time:
30 Burpees 
30 Pull Ups
30 Thrusters
30 Double Unders
30 KB Swings 1.5/1
30 Wall Ball 20/14
30 Box Jumps 24/20
30 Toes To Bar

Ann, Pulling Weight!!!



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  1. Ivy Reply

    I’m actually excited about the box jumps!

  2. jonathan miles Reply

    Thruster weight?

  3. sarah lee Reply

    95/65

  4. Sarah Sprague Reply

    125# for deadlifts-those were tough and kinda awkward at first!
    28:00 purple band, 45# bar for thrusters, rest rx.

  5. sarah lee Reply

    155 DL.

    21:50 RX.

  6. Shanna Reply

    that was hard but fun!
    16:30 rx
    155# deadlift

  7. Ivy Reply

    Those box jumps can go straight to hell.

  8. Kelly Cook Reply

    165# deadlift. Got one rep at 185, but that was all. 28:02 for the WOD, green and blue bands for pull ups and high knees for T2B. Did the rest Rx, even double unders, which I am finally starting to get (I think).

  9. Erin Meagher Reply

    165 DL
    21:57 RX

  10. Jamin Brouillard Reply

    LOL, Ivy, your too much haha. It’s all mental, we proved you can get up there. Don’t second guess yourself.

  11. Mark Lee Reply

    295×3 SGDL
    16:37 Rx WOD

  12. Jodi Norton Reply

    Followed the nutrition challenge most days and loved it. Felt great. Thought if give myself a treat today snf had a chckken salad roll up for lunch. I’ve been nauseated ever since! I’m a changed woman!

  13. kerri Reply

    this workout was weirdly frustrating for me. 135# deadlift 27:50. 35# for thrusters green band for pull ups. rx on kbs. I thought I was using the 20″ for box jumps but I wasn’t :/ 10 lbs ball for wall ball which I could’ve done betterr on. 60 singles for jump rope and only got 3 real t2b’s in the rest were halfsies. so overall scaled almost everything.

  14. mason Reply

    185 deadlift
    17:56 with squat cleans, 10# ball/10′ and 24″ box.
    Nice job everyone today.
    Way to stay with it Kerida.
    Nice job Bryce with a 16:29:59!!!!

  15. Terry obrien Reply

    145 #deadlifts 21:52 RX a mix of singles with DU
    I REALLY HATE DU’s…Thanks Mason for the awesome coaching

  16. sarah lee Reply

    Haha Ivy!

    Kerri we all have workouts that frusterate us and Terri you Will get double unders!

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