168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

Month

March 2010

CrossFit Cape Cod

Wednesday WOD Football Gone Bad 1 Minute at each station, 3 rounds, 1 minute rest between rounds, score total number of reps. Dumbell Thrusters 45/30Box Jumps Medium BoxPush UpsDouble UndersRow (Score Calories) Don’t Mess With Texas-Qualifier Vid- wmv mov Please Note The...
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CrossFit Cape Cod

***Please Note That There Are No 6:30am Classes On Tuesday Or Thursday.******Please Note That There will Only Be WODs Until 6:00pm Tuesday. WODs Will Be Performed As In Open Gym Format From 3:30 Until 5:50pm. 9:00am And 12:00 Noon Will Not Be Effected.*** Tuesday WOD 5 RM...
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CrossFit Cape Cod

Monday WOD Snatch 2-2-2-2-2-2-2-2 5 Rounds For Time 30 Double UndersBroad Jump 60 Feet Bear Crawl 60 Feet OK Sectional Highlights WMV MOV “Pain is not evil, unless it conquers us.”– Charles Kingsley
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CrossFit Cape Cod

Saturday WOD 3 Rounds1 Minute Max Box Jumps1 Minute Max Push Ups1 Minute Max Sit UpsRest 1 MinuteCount Total Reps Last Supper Portion Sizes Get Larger Over The Years
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Friday WOD Weighted Push Ups10-10-10 Deadlift5-5-5 L-sit 2:00 footage from the NE sectional wmv mov
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CrossFit Cape Cod

Thursday WOD For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double unders Please note that there will not be a chance...
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CrossFit Cape Cod

Wednesday Please note that the class schedule will be altered today. There will be 2 classes held 1 at 4:30 and 1 at 5:30. WOD Row 1000mRun 1 mi For time. Cut and paste to see a sweet car, a sweet mustache from the 80’s, and an amazing workout....
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CrossFit Cape Cod

Tuesday WOD Walking lunge Tile to wall21 Pull-ups21 Sit-upsWalking lunge Tile to wall18 Pull-ups18 Sit-upsWalking lunge Tile to wall15 Pull-ups15 Sit-upsWalking lunge Tile to wall12 Pull-ups12 Sit-upsWalking lunge Tile to wall9 Pull-ups9 Sit-upsWalking Lunge Tile to wall6...
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CrossFit

  Monday WOD   21-15-9 Push Press SDLHP Box Jump Wall Ball  95/65 For P.Press/SDLHP
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CrossFit Cape Cod

Friday WOD Cindy AMRAP 20min 5 Pull Ups 10 Push Ups15 Squats or Chelsea Every Minute on the Minute For 30 Minutes 5 Pull Ups10 Push Ups15 Air Squats Highlights From The Texas Sectionals “Dead Pull” wmv mov Received the following e-mail today… Hi guys! Remember...
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