CrossFit Cape Cod Tuesday May 5th


CrossFit Cape Cod Tuesday May 5th


CrossFit Cape Cod WOD

5 Rounds For Time

5 Deadlifts 245/165*

10 Burpee Box Jump Overs 24/20

*Do Not Exceed More Than Your 5 Rep Max Weight

Advanced Training

Use 275/185 On The WOD

On The Minute For 10 Minutes

Odd: :5-10 Strict HSPU*

Even: Row Max Cal In :45sec

*If 10 Unbroken is easy add a deficit

Abs and Mobility Will Be Held Wednesday Night At 6:30. Regular Class Will Be Held Simultaneously

21 Responses

  1. Michelle Hatch

    9:00 #165 and step ups
    Advanced training.
    I should probably start blogging evey day now that I’m an ADVANCED athlete. The line forms to the left fellas for autographs.

  2. Haley

    1233 95# plus “weighted” burpee box step up and overs haha. take that you advanced athletes! haha

  3. Kevin Medeiros

    I can’t wait for this WOD today! Not because of my undying love of burpee box jump overs, but because my pregnant (with twins) co-worker just made me finish her giant piece of cheesecake because she couldn’t eat it. And now I feel guilty and full.

  4. Justin Neviackas

    6:41 at 275 and 24″ the strict hspu sucked 7,7,6,5,5. And calories for the row were 20,19,17,16,18

  5. Kevin Medeiros

    A: 8:33 @275#/24″
    B: Did not actually happen since it wasn’t on the board:-)

  6. Caroline

    7:47 rx… COuldn’t hack it at 185#; tRied duriNg the fIrst round but dropped to 165# during the seCOnd round
    12/6, 12/6, 11/5, 11/5, 11/5 for the cal row/hsPus strIct for Adv. tra.

  7. Allan Fleck

    A. 4:57 @275#
    B. 37 hspu’s, 89 cal
    C. Yesterday’s snatch’s up to 185# for the singles.

  8. Heidi

    8:53 RX 125 sit ups 75 cal on the row… I think, Alan swiped my paper and sweat all over it lol!!

  9. Mark

    Did yesterdays this morning 205 x 3 for 3 sets.
    115 x 15 20 pull ups all rounds. 1:43 1:56 1:43

    Then This Afternoon did todays WOD in 7:22 with 275
    5 hspu and 14 cal.

  10. Andy Mathieson

    A. 7:00 Rx
    B. Mainly 15 sets of 45# strict presses. Started off with HSPU’s but wasn’t able to get many and I think a total of 70 calories on the row.