CrossFit Cape Cod 2-10-15


CrossFit Cape Cod 2-10-15


Workout Of The Day


5 Rounds For Time

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

35 Double Unders

20 Minute Time Cap


4 Rounds Not For Time

10 Bent Over Rows

25 Seated Plate Twists(Keep Feet Elevated) 45/25

Advanced Training

5 Sets

3 Snatch Pulls

Start From Below The Knee For 3 Consecutive Reps Per Set. Go Heavier Than You Snatch For a 1 RM.

19 Responses

  1. Chris T

    105# completed in 20 minutes, scaled the DU.

    b part I think I worked with 65# and used a 25# plate for the plate twists…

    fun wod, wish I coul dget double unders more consistently (wish I had time to work on DU to get them more consistently har har!)

  2. Josh

    This workout proved that if I go into a WOD with a defeated mindset, I workout in a defeated mindset. Metcons with two pulling movements back to back are my nemesis. I was mentally gassed by the third round and it didn’t help that Al was already done. Anyways…. the mental game is just as much a factor as the physical.

    A. 13:40 Rx
    B. 135#

  3. Amanda

    Totally hear you josh! I told myself it was going to be hard… Then became even harder… 15:51 rx… Spent a lot of time looking at the bar on the cleans:( work in progress:(

  4. Christy L

    I struggled with this one. Three days into nutrition challenge and today felt like my first day at Crossfit. Not going to whine. I’m eating eggs and fruit before tomorrow’s wod.

    A. 75# 17:12
    B. 45# twist with 15#.