Monday

1
Oct

Monday

It’s about time.

CrossFit Cape Cod Workout Of The Day

Back Squat 5 Rep Max

Followed By
DT
5 Rounds For Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
155/105

20 Responses

  1. 165 for the squats. 115 for the workout time was 14:25. Glad i went with the 115. Sarah did no rep me for not bringing my feet back together on the push jerk. Ill get better!!!

  2. Sunday’s are a rest day from the challenge. It is very likely that 1 other day per week will start to be a rest day from the Burpees before they turn into another WOD. Goal is to get better at Burpees!
    Live and learn Micheal:) Sarah is a tough and fair coach!
    A little info to use as you scale: DT was the first WOD at ‘The Beast Of The East’ 2 years ago and the cut off was 12:00. The top times were a blazing sub 6-7:00.

  3. 295×5 and 8:28 on DT. First time I did DT I used 135 and got around that time. Last time I used 155 and was in the 11’s so I am pleased with that Pr! Next stop sub 6!

    Erin don’t feel bad-less than 50% of the competitors finished before the cutoff and were scored by number of completed reps.

  4. 255×5 on the squats. Tried the first round of DT Rx at 155 but that went out the window with the first clean and I made it the rest of the way at 135. I have no idea of my time, somewhere around 12:30 I think.

  5. 95# x 5, 105 x 1. 9:27 on DT, used 65# and pushups instead of push jerks. Stupid shoulder. Sarah, that’s a super awesome PR! Erin and Kristen, you guys are the dynamic duo-such strong ladies!

  6. back squat:155x5reps,170×1 five times (PR) 🙂
    DT: 11:55 85#

    Awesome job everyone!! Great #’s&times on the board!!
    Erin-RX WOW!!! So strong!!!
    Mark-Wicked good job on that multiple PR’s!!
    Sarah-WOOHOO on those back squats today & PR’s!!
    Mike M-Old 1 rep max x5! You rock!!
    and of course my Big Guy (a.k.a lights out)-didn’t quite make the cut off but worked hard and did great! Proud of you!! Just keeping fighting that TLS;)

  7. Anonymous

    Kurt M
    Completed 1 round at 155lbs and had to scale to 135 the rest of the way! Disappointed to say the least.
    3 sets of 225 lbs back squat 5 reps!
    24 burpees done!