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

Month

May 2012

Friday WOD 4 Attempts at Max L Sit Then Set Up A Bar At One End Of The Parking Lot MAX Distance Burpee Broad Jumps x 10 Return To The Bar And Do an Overhead Carry To The Halfway point and Back. 3 Rounds Guys Use 115 Ladies Use 75 Endurance Athletes By Sunday Bike 5 Miles...
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Supine Ring Rows!!! CrossFit Cape Cod Workout Of The DaySumo Deadlift 12 Sets of 2 reps On The Minute-Use 60% of 1 Rep MaxFollowed By2 Rounds For Time3 Rope Climbs21 Wall Ball21 Toes To BarSand Bag Carry 200mRemember To Sign Up To Compete To Volunteer June 9th For The BRC3 Triple...
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Dave C. CrossFit Cape Cod Workout Of The DayWork To A 2 Rep Max And Alternate 5 Rounds Of 2 Reps Each OfWeighted Pull UpWeighted Ring Push UpNo Time ComponentRest 5:00 Then3 Rounds For Time9 Power Cleans 60% 1 Rep Max12 Supinated Ring Rows36 Double UndersEndurance AthletesBike: 8...
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Jude World class fitness in 100 Words-95 to 100 “…regularly learn and play new sports.” CrossFit Cape Cod Workout Of The DayMax Effort Sumo DeadliftFollowed By7 Minutes AMRAP5 Front Squats 135/955 Burpee Box Jumps 24/20MOBILITY Endurance AthletesRun 8 x 200 Rest 1:1
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Monday Classes At 8am And 9am Only

CrossFit Cape Cod Workout Of The DaySnatch for 10 Minutes-Work Up To A Heavy WeightFollowed By:1 Round For Time25 Burpees25 Power Snatch 75/5025 Box Jump, 24/2025 Thruster 75/5025 Chest to bar Pull-upsWorld Records At The Regionals Endurance AthletesMondaySwim  1:00 on 1:00...
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MONDAY CLASSES AT 8am AND 9am ONLY

CrossFit Cape Cod Workout Of The DayWeighted Ring Push Ups- 60% 1 Rep Max x 3. 7 Sets With Minimum Rest.Rest 5 Minutes, Then:12-9-6-3 For TimeDeadlift Up to 275/185 or 75% of your 1 Rep MaxHand Stand Push UpsRest 5 MinutesFollowed ByTabata Sit Ups 8 RoundsRest :30 secondsTabata...
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  Ben Mobilizing Crossfit Cape Cod Workout Of The Day Three rounds for time of: 50 Double Unders 15 Burpees 12 Chest-to-Bar Pull-Ups  Mobility  Class Schedule for Monday, May 28th- We will only be having Classes at 8am and 9am. WOD 1 of the BRC Throw Down Event 3-...
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Wednesday, May 23rd

2011 CFG Champion Annie T. CrossFit Cape Cod Workout Of The Day Back Squat 12×2 @ 60%. Minimize Rest Between Sets and be Explosive in Reps Followed By Row 1000 26 Pistols Alternating 15 Hang Cleans 225/135 MOBILITY
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Tuesday, May 22nd

Mother (Caroline) and  Daughter (Louisa) Team CrossFit Cape Cod Workout Of The Day‘The Hurt Locker’5 Cycles Of3 Minutes On 1 Minute Off3 Thrusters 135/956 Chest To Bar Pull Ups9 Box Jumps, Feet Fully On The Box 24/20Score Total Number Of Rounds Endurance...
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Monday May 21st

CrossFit Cape Cod Workout Of The Day1 Rep Max Weighted Ring Push UpFollowed By3 Rounds Rest as Needed Between Rounds 100 Double UndersMax Reps Weighted Ring Push Ups 50% 1 Rep MaxEndurance AthletesSwim or Row 5:00 on 2:30 off, 6:00 on 3:00 off 7:00 onBike 5:00 on 2:30...
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