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July 09, 2013
CrossFit Cape Cod Workout Of The Day

3 Rounds For Time

10 Deadlifts 275/185*
50 Double Unders

*Use No More Than 75% Of Your 3 Rep Max

Followed By

3 Rounds Not For Time
35 Oblique Tilts
Max Rep Toes To Bars

8am Class CrossFit For Hope. CrossFit Cape Cod Raised Over $1,000.00 For St. Judes Children’s Hospital. Thank You To All Who Donated And Participated! 

Saturday From 9am-11am Join Us For A Special Event At CrossFit Cape Cod! We Are Partnering With Peace Love Sup To Put On An Epic WOD!!!

Bring A Bike And Helmet, And A Bathing Suit And Towel.
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  1. sarah lee Reply

    5:54 RX. PR. Big fun 6 am class!

  2. Ivy Reply

    1st round 185#, 50DU-took me awhile, did some singles but refused to count them.
    2nd round 135#, 50 DU
    3rd round 135#, 175 singles

    I didn’t look at the clock.

  3. Ivy Reply

    I’m still extremely sore from Monday’s workout. Never thought air squats could possibly make my glutes feel this way two days later.

    • JoJo Mikolazyk Reply

      I am still walking funny from Monday! Rested yesterday and coming back this afternoon.

  4. Sarah Sprague Reply

    11:40…used 75% so 125# and singles/doubles. T2b 5, 5, 7. Felt good after a few days off:)

  5. Kerida Rodriguez Reply

    Tuesday 1 pt

  6. Shanna Reply

    Wow ! Sarah you’re so fast! So good to be back at c3 . Had a bit if sickness but feeling good . Very sore from Monday as I was the first wod I’ve done in 3 weeks ! See you guys soon:) great job everyone .

  7. sarah lee Reply

    I actually did 4:55!!! Oops!

  8. Erin Meagher Reply

    4:45 RX

    • Erin Meagher Reply

      Oh and 1 point for yesterday! Couldn’t wod. And great job Kelly Cook for sticking with those doubles! I know you were frustrated but you stuck with it!

  9. kerri Reply

    11:30 115# every round did 150 singles and tried my best to throw in some DUs. i’m most proud of the t2b’s. 1st round i got 1 real t2b and 2 half t2b’s but a nice woman
    (didn’t catch her name sorry!) helped me out and round 2 I got 5 real t2b’s in a row and the 3rd round I got 6 real t2b’s in a row. woo! glad I dragged my buttocks out of bed to do this workout!

  10. Mark Lee Reply

    Wow Erin! You should live life on summer vacation from now on!

    • Erin Meagher Reply

      It was Sarah’s magic jump rope. Seriously.

  11. Jodi Norton Reply

    Finally starting to get the hang of double unders…it’s a slow process. I took 2 points for yesterday but ended up having a few drinks so today ill take 1 point for the WOD and forfeit my point for nutrition.

  12. KristinP Reply

    6:25 RX. Not a PR for me…My doubles stunk. Think I should have gone outside with the die hard 6am peeps, fun class 🙂

  13. Kelly Cook Reply

    Thanks Erin, and thanks for letting me use the magic jump rope after you. Thanks Jamin for the help getting through the doubles. Today was the most emotionally frustrating day I’ve had probably ever at CrossFit. I tried not to cry approximately 15 times, and probably actually did cry about 5 or 6 times, haha. My time was about 10 minutes slower than the last time I did this WOD. I have no explanation other than the fact that I haven’t really worked on double unders since then, and I just felt really tired this morning. It’s frustrating because I have been really trying to stick to the nutrition challenge, so I had high hopes, but couldn’t string together the doubles today. Anyway, did 165# and all doubles, but took forever!

  14. Shanna Reply

    Great job kelly !!! That can be frustrating but just wanted to say that when I’m strict paleo , there is definatly days my body is adjusting and it feels like I’m doing worse and then the next week it’s back again:) so hang in there !! Great job

  15. sarah lee Reply

    So frustrerating Kelly! I know you feel a little off right now but you need to remember your body is going through an adjustment. You are used to working out in the evenings but now you work late and are coming in early. Keep it up! It will pay off!

  16. Kelly Cook Reply

    Thanks Shanna and Sarah! I’m definitely keeping it all in perspective. I really appreciate the support! Also, awesome job Kerri on the toes to bar! That’s fantastic!

  17. Mark Lee Reply

    Hang in there Kelley, I know it doesn’t feel like it but getting past days like this are is another way of making progress. You are allowed to have these days from time to time. Proud of you for getting through it!

  18. Sabra Towne Reply

    Great 530p Class! 10:26 #95 and 300 singles max t2b =1

  19. Jen Heinlein Reply

    Wow, great job everyone! Sorry I missed this one.

  20. mason Reply

    4:50 rx and :40 sec pr. Thanks Dom for pushing me through that wod! 45 T2B

    Nice work on those T2B Traci!

  21. Kelly Cook Reply

    2 points today.

  22. JoJo Mikolazyk Reply

    5:02, 65#, 225 singles. I’m expected to do double unders next time though Lol, thanks for the jump rope Mark 🙂

  23. Christopher Judkins Reply

    I did the benchmark from monday today, 15:54 same standards as before and I shaved 1:31 off my time. Pretty happy with that.

    2 points for today, 1 each for monday and tuesday.

  24. Erin Meagher Reply

    2 points for todat

  25. Kristen Menard Reply

    1 point today for nutrition…

  26. Andy Mathieson Reply

    2 points for today.

    6:11 on WOD today. Got 7:49 last time around so that’s a 1:38 PR!

  27. Mark Lee Reply

    Nice PRs!
    Still a little off from the food poisoning did 4 rounds of 5 power cleans 185 & 10 burpees in 5:09
    TTB 25, 20, 21

    2 points

  28. Chloe Pelissier Reply

    8:07 85# PR! 2 points for the day

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