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Mashpee, MA 02649
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Wednesday

November 28, 2012

CrossFit Cape Cod Workout Of The Day

3-3-3-3-3
Weighted Pull Ups

Followed By

3 Rounds For Time
Run 200
35 Double Unders
Run 200
12 Deadlifts 65% of 1 Rep Max*

*275/185 or less if your 1 rep max is over 425/280




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  1. sarah lee Reply

    Mark I’m so embarrassed you posted that picture of me!!!

  2. Amy Kbaum Reply

    I thought she looked familiar! Nice booty!

  3. jonathan miles Reply

    30lb medicine ball on the pull up for 3, and 10:44 on the run double under deadlift wod, using 245lbs

  4. Anonymous Reply

    20lb db on the pull up for 2 sets and then stricts to finish out the 5 sets. 13:40 with 145# dl’s , 250m rows and 70 jump ropes. Looking forward to my rest day tomorrow! Faron.

  5. Jack Reply

    Love it when I leave tired. Day off tomorrow. Great workout Mark!!!! Cool you got Sarah to pose for pic.

  6. Amy Kbaum Reply

    20# mb for 1 set and 30# for remaining 4 sets…..used 20# for very last pull-up, as I just couldn’t get up there with 30#

    11:38 RX using 185# for dl

    Great work everyone at the 9:30 class!!!

  7. sarah lee Reply

    5 pounds but was only getting 2.5 so switched to strict for last last couple sets.

    11:59 rx. 185 pounds.

  8. Sarah Sprague Reply

    Strict pull ups with red band. 11:50, 115# dead lift and 70 single unders. Fun wod!

  9. mason Reply

    6# weight for 6 reps of 12.
    10:49 WOD with 145#DL.

  10. Anonymous Reply

    Adam said…
    1) Pullups — 55# x 3, 65# x 3, 75# x 3, 85# x 3 for two sets.
    2) 11:21 for WOD, using 225# deadlift.

    75 burpees.

    – AB

  11. Amy Sch Reply

    I did red band pulls then some red purple. For the wod I did 95lb, in 11:41. That was fun!

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