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January 02, 2013

CrossFit Cape Cod Workout Of The Day

5 Rep Max Deadlift

Followed By

3 Rounds For Time
15 Kettle Bell Swings 1.5/1
15 Box Jumps 20″
15 Burpees
15 Box Jumps 20″
15 Knees To Elbows

About the Author
  1. Anonymous Reply

    Kurt M
    335lbs Deadlift
    12:58rx trying my hardest to stick with Greg ” the beast” Benton and Amy ” the body” Kb!!! Thanks guys.

  2. Amy Kbaum Reply

    Kurt, you just totally cracked me up! I was trying to keep up with you guys! Thanks for motivating me.

    255# x 5 DL
    11:51 RX

  3. jonathan miles Reply

    365 for 5 on the dead lift. 13:46 on the wod. Did my best Mark impression by leaving a pile of hair and skin (cleaned it) on the front of a box. Yes, a 20 inch box. That is going to hurt tomorrow.

  4. Derek Vecchione Reply

    Fun workout!
    365 x 5

    11:10 RX

  5. Sarah Sprague Reply

    155 x 5
    15:05 RX

  6. mason Reply

    195 deadlift PR
    15:57 RX was tired today.
    Amy K awesome and Chris Judkins best time today-great work!

  7. Anonymous Reply

    Chris J
    11:15 Good to be back, Happy New Year everyone!

    Mason, check out Derek’s time up there he beat me by 5secs, nice job buddy!

  8. Renee Deveau Reply

    165 x 5 deadlift
    13:59 rx

  9. Mark Lee Reply

    Fun class today! Worked up to 365 for 5 then did 400 for 4 and decided that it wouldn’t be smart to do that 5th rep based on how strained my back felt.
    WOD 9:50rx
    Nat had the time of the day at 9:30am with a 9:30something.

  10. Anonymous Reply

    Adam said…
    30 muscle-ups (in sets) with Mark to start the afternoon.

    WOD: 1) 315 x 5, 325 x 3
    2) 10:58 RX

    – AB

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