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Wednesday

January 23, 2013
Zariah, CrossFit Cape Cod



CrossFit Cape Cod Workout Of The Day

Back Squat
10 Rep Max

Followed By Death By 10 Meters

About the Author
  1. Jennifer Grace Reply

    Dare I ask what death by 10 meters is?

  2. Annmarie Reply

    You run 10 meters 1 for the first minute, 2 in the second minute, etc until either you drop or you can’t complete the rounds in the 1 minute

  3. Anonymous Reply

    That’s my girl! 🙂
    CarolG

  4. Anonymous Reply

    Zariah has a gift for expressing essential information in a clear and concise style.

  5. Anonymous Reply

    Kurt M
    17 rounds 16 runs. Wanted 18 but could quite get there!

  6. Amy Kbaum Reply

    Great job, Kurt! I was trying for at least 18 and only managed to get 17 rounds and 17 runs. Couldn’t quite get there either. Not my best. Should have tried harder.

    165 x 10 for 10 rep max back squat

  7. Anonymous Reply

    Kurt M
    Amy Kb isn’t 17 and 17 considered 18! I think you made it. Great job

  8. Amy Kbaum Reply

    I needed 18 to get the 18. I should just keep my muth shut and take the 18 you gave me. 😉

  9. David Churbuck Reply

    What would be a scale for Death by Ten on the rower? Given that the usual row-to-run ration is 125 meters for every 100 meters of running (500 meter row=400 meter run) — I guess 12 meters of rowing = 10 meters of death running? so 12,24,36,48,60,72,84,86

  10. mcgrail Reply

    █─────█▪ Back Squat 225 x 10 followed by 17 rounds of death by 10…

    Intersting side note according to my Beyond the White Board log …since starting at C3 I have back squatted a combined total of 73,130 pounds…

  11. Sarah Sprague Reply

    85 x 10 back squats, feel like I should’ve pushed myself harder. Dbm-13 rounds. Molly you did great today!

  12. Andy M. Reply

    A. 245# DL’s x10
    B. 19 rounds plus 17

  13. Anonymous Reply

    Chris J

    19 rounds plus 16

  14. Anonymous Reply

    135x 10

    18 death by 10 meters> PR. I was stuck at 17 for a couple years.

    I love Crossfit for the same reason as Zariah.

    Sarah

  15. Jennifer Grace Reply

    A) 110
    B) 13 rounds

  16. Anonymous Reply

    A) 100 x 10
    B) 14 rounds

    Fun workout.

    Kelly

  17. Mark Lee Reply

    @Dave C. Several People Did Calorie Sub and it matched up pretty good…

    McGrail-That is a LOT of Back Squats!

  18. Amy Sch Reply

    Wow, McGrail. That is amazing.
    115lb x 10
    17 PR, on the death by 10. This is up 2 from last year where I was at 15 at the beginning and end of the challenge.
    Glad to be back!

  19. Anonymous Reply

    205 back squat then 19 rounds…. i went to lala land and kept on forgetting what number i was on haha i got my first muscle up after tho so im not as mad about being such a space shot.
    -dom

  20. Anonymous Reply

    Adam said…
    1) 185#
    2) 18 rounds

    – AB

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