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


February 26, 2013
CrossFit Cape Cod Workout Of The Day
Sumo Deadlift
Followed By
2 Rounds Rest 3-5 Minutes Between Rounds
200 Meter Sled Pull For Time 135/90

About the Author
  1. Ivy Reply

    That was so much fun! I keep forgetting to look at the clock though:/

  2. Anonymous Reply

    Lookout this WOD is a sleeper! If your not careful she will bite you!
    315 SDL and 2 rounds of sled pulls. I was to hurt to look at the clock. Kurt M

  3. Mark Lee Reply

    365 x 5 SDL
    3:04, 4:32 Sled
    Pulls are great.

  4. Anonymous Reply

    Dave S.-
    Nice easy workout after yesterday’s grinder…not!!!
    Worked on sumo deadlift with Mark and Amy Kbaum,
    Those two are scary strong! Didn’t record times on sled pulls, was too busy trying to figure out how to release the parking brake! 365×5 SDL.forgot to post yesterday’s time-32:54 – No Mark,sled pulls are not great.

  5. Erin Meagher Reply

    195 on SDL
    Don’t know times for sled- those KILLED me today!!! Kinda felt like puking!

  6. Amy Kbaum Reply

    Nice change of pace from yesterday, although I really liked Les Mis. Thanks, Dave S. it was great working with you guys.

    245 sdl
    2 sled pulls rx – these we’re rough! Went from feeling strong on the sdl to barely being able to move. Thanks for the support from my 9:30 crew.

  7. Amy Kbaum Reply

    I totally ignore the time on the sled pulls, as I felt I was successful in just completing them. 😉

  8. Paul Reply

    245×5, 250×2 SDL
    5:38 on sled (90#)

  9. mason Reply

    Well that was grueling!
    225 deadlift
    135# on first 200m it wasn’t pretty but did it!
    Then 95# for the 2nd run.
    Big shout out to 5:30 crew for getting me through it!

  10. Andy M. Reply

    That was terrible!!! Felt like I was gonna puke for the first time after a WOD.

    I got 205 for the sumo dead lift with Manny. Then for the sled pulls I got 3:30 and 6:00 Rx.

    I have a much needed day off tomorrow. 🙂

  11. Anonymous Reply

    325# DL
    3:45 – 3:25 Rx sled pulls. Legs are crushed.

    Convinced the “blue line” past Zoe’s doesn’t really exist.


  12. Derek Vecchione Reply

    Fun workout….but probably not the best one to come back to after the flu this weekend.
    SDL 355 x 5
    Sled Pull 3:03
    Round 2 did not happen due to post round 1 puke session….haha. I suck.

  13. Anonymous Reply

    Derek the clock started at 1 and you made the first round in 2:03! Thought that might brighten your day!

  14. Derek Vecchione Reply

    This comment has been removed by the author.

  15. Anonymous Reply

    345 sdl x5
    Sled pull 1- slow
    Sled pull 2- slower

Leave a Reply