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Wednesday

March 20, 2013
CrossFit Cape Cod Workout Of The Day
Sumo Deadlift 
3 Rep Max
Followed By
Run 800
 Rest Until The Clock Reaches 6 Minutes.
 Then At 6 Minutes Do As Many Rounds Possible Of
5 Deadlifts With 60% Of 3 Rep Max
5 Burpee Pull Ups Until The Clock Reaches 12 Minutes.
At 12 Minutes Rest 1 Minute At 13:00 Minutes Run 400.
 
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  1. Andy Mathieson Reply

    I’m missing a lot of fun WODs on Wednesdays! Good luck everyone.

  2. Sarah Sprague Reply

    I think this video was made for me…

  3. Ivy Reply

    This was so much fun! I might do it again tonight.

    • Mark Lee Reply

      Don’t even think about it Ivy:)

  4. sarah lee Reply

    225x 3
    3:47
    5 rounds using 155 (I think I finished that last round)
    1:47

  5. Erin Meagher Reply

    195×3
    4 rounds plus 5 deadlifts- 155
    Not sure is my run times!

  6. Sabra Towne Reply

    135×3
    3:55
    4 rounds + 5dl @ 95# jumping pull ups
    1:50

  7. Sarah Sprague Reply

    A) 165 x 3
    B) 3:49, 5 rounds with 95# and burpee jump pull ups, 2:01

  8. Faron Reply

    205 X 3
    5 rds + 5 DL + 3 Burpee pullups
    Row 1000m and 500m

    2 points today.

  9. Jennifer Grace Reply

    2 points for Gerald today and 1 for me (much needed rest day 🙂 )

  10. Bushy Reply

    1/2 point.

  11. jennifer simmons Reply

    1 point today

  12. Jennifer Grace Reply

    This comment has been removed by the author.

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