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November 13, 2012

CrossFit Cape Cod Workout Of The Day

3 Rep Max Back Squat

Followed By

10 Thrusters
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders
Thruster Weights 135/95

Post WOD 
3 Super Sets Of
15 Band Pull Aparts
15 Side Lying Rotator Cuff

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  1. Jennifer Benedetti Reply

    Great video Mark! Thank you!

  2. jonathan miles Reply

    Just a quick comment on the murph wod yesterday. We dont test ourselves on a huge murph type of workout often, and we shouldnt. These dont come up often on any site, and thats a sign of good programming. We test our growth through a variety of ways, but one of those is the ability to understand pacing on brief wods, and pacing on hero wods. We cant look at a murph experience and call it disappointing if we learned that our conditioning is great, but our pacing was off. The worst thing would be to invest that type of energy to a beautiful dedicated program, learn about the mindset and strategy it takes to complete a wod like this, come close to a heart attack with desire to do well, and then feel disappointed after. Murph has been a hero since 2005. He created this wod, and I think if he knew the amount of people that would cringe at the sound of his name, he would be proud.

  3. Mark Lee Reply

    Amen Brother

  4. Anonymous Reply


  5. Laura Reply

    A.110 B. 9:38 45# and 240 single unders. Did Managed to get 5 kipping pull-ups in a row too.. 🙂

    Great job 6am class!

  6. Carol Gonzalez Reply

    7:03 45lb thruster- doubled amt on single unders – Carol G.

  7. Amy Kbaum Reply

    A. 165 3RM FS
    B. 7:48 RX

  8. Amy Kbaum Reply

    I meant back squat!

  9. Erin Meagher Reply

    165 squat – thought i almost had 175. turns out it was 170 – didnt check the weights!

    7:01 – 75 pound thrusters

  10. Anonymous Reply

    Kurt M
    60 burpees done!
    9:13 for the WOD Rx!!!!
    245 lbs. 3 rep max BS
    Great job bobby!

  11. Sarah Sprague Reply

    100# BS
    10:05 65# for 2 rounds, then 55#. Maybe I should’ve chose thrusters for my smart goal!

  12. Anonymous Reply

    Adam —
    Part A) 205#, B) 8:58, 115# thrusters, Rx double-unders. Capped off with a sweet 60 burpees with Kurt for continuation of the 100-day challenge. Awesome workouts lately.

  13. sarah lee Reply

    160×3 back squat. Pr.

    7:25- 75 pounds.
    Thanks mark for coaching the 5:30 so I could wod! Really fun motivating group!

  14. Mark Lee Reply

    Missed 315 on the 3 rep
    6:48 Rxd

  15. Andy M. Reply

    A. 225# back squat
    B. 11:37 with 115# thrusters and Rx DU’s

  16. mason Reply

    135 BS
    4:49 with 135# deadlifts instead of thrusters and du’s.
    Amazing how my nemesis of deadlifts have now become my “go to” lift due to a shoulder injury. Funny how that happens.

  17. mason Reply

    Oh and great job Sarah on your BS PR!

  18. sarah lee Reply

    Thanks mason!

  19. sarah lee Reply

    You too! You had a 10 pound pr. That’s Huge!

  20. Anonymous Reply

    A)-375# x3

    135# thrusters
    Singles x2- need to get my doubles down…pathetic.


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