CrossFit Cape Cod Workout Of The Day
As Many Rounds Possible In 15 Minutes
1 Deadlift
1 Round Of Cindy
2 Deadlifts
1 Round Of Cindy
3 Deadlifts
1 Round Of Cindy
Add One Deadlift Each Round For The 15 Minutes. 1 Round Of Cindy Is 5 Pull Ups, 10 Push Ups, 15 Squats: This Variation Will Be Chest To Bar Pull Ups, Hand Release Push Ups and Normal Air Squats. The Deadlift Weight Is 225/155. If You Deadlift Less Than 315/200 Then Scale The Weight Down To 185/135 Or Less.
Take A Minute, And Watch This Video.
27 comments:
Like it!
Is there a substitute for deadlifts? I haven't been given the clear yet to do them because of my back. Thanks!!
1 point Sunday
Yes Jenny, we will try a couple other movements with you and use the best fit:)
1 point for sunday
4 rounds + 5pu(red/purple band) + 10hrpu + 15 squats + 2dl(155#)So much fun! Loved the warm up Amy!
7 Rounds @ 205#, blue band. Great to be back after a week away. Love the energy of the group. Awesome warm up Amy!!
9 rounds plus 5 pull ups, rx
1 rep short of 11 rounds- great having Amy KB next to me for the motivating speed! No way I could slow down but she still pulled ahead in the end! Awesome morning classes and very exciting to see the 8:30 filling up so much!
Thanks, Sabra, Jack and Mark! Working out next to you, Mark, pushed me all the more. I was determined to not let you pass me in the end this time. So sorry. ;-)
I appreciate the positive feedback with the warm ups. I welcome and and all feedback. Please let me know if there is anything you would like to see added! I know Sabra and Jack probably want even more ab work......right?
Great job on the 155 today, Sabra. I knew you could do it! You have worked hard over time to get to that weight.
11 rounds + 2 pull ups RX
6 rounds plus 7 deadlifts. 155#, purple. Like the video and the wod! May be my favorite.
7rds (185#) + 5 C2B + 7 HR Push ups.
2 pts today.
7 rounds plus 8DL... fun wod!
7 rnds @155 +5c2b +10 burpees +8 squats
subbed burpees for pushups
It's great to see big classes all afternoon!
Everyone did great on this wod and really got after it.
Good numbers.
8 + 3 pull ups. Loved the workout.
5+5+10+4 (I think), subbed 75# power cleans for DLs
7 rds (125) plus 5 pullups (blue/red) and 2 pushups.
5 rounds plus 6 DL and 3 pu (green and blue band, 155#)
2 points today.
7 full rounds. Got to 2 dead lifts on my 8th round but came up 6 reps short of the 8 rounds Rx.
I'm scaling like crazy for a while. I know the morning crew is sick of hearing about my snowboarding fall but I'm still in pain. I used 95 pounds for deadlifts and blue band for very slow strict pull-ups. I'm barely breaking a sweat but I'm trying follow the same advice I would give any of you. 6 scaled rounds today.
friday, saturday, sunday - combined for 1 point.
monday - 2 points.
7 rounds + 2 DLs - Rx
2 points for Gerald and I for the challenge
7 r + 8 dl, and 5 and 5
Challenge
Wed 1
Thur1.5
Fri 1
Sat 0
Sun .5
Mon 2
Tom, not Traci. Sorry.
2 points for challenge
RX -- 8 rounds + 15 squat-9 DL-5 CTB
Couldn't get to final hand-release pushups to make 9 total rounds.
-- Adam
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