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Month

June 2012

Friday June 15th

Mike at the BRC3 Throw Down Photo By Dan Cutrona CrossFit Cape Cod Workout Of The Day Five rounds, each for time, of: 10 Air Squats 10 Hand-release Push-ups 10 Ring Rows 10 Ring Push-ups 10 Chest-to-Bar Pull-ups 10 Lunges (per leg) 10 Burpees Rest 0:30 between rounds. MOBILITY...
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Thursday June 14th

CrossFit Cape Cod Workout Of The Day Partner Up1 Bar 185/135Partner 1 Climbs Rope 2x While Partner 2 Does Back Squats. Max Number Of Rounds and Squats In 10 Minutes. Use 1 Bar Only And Change The Weights As You Go If Both Partners Are Using Different Weights  Followed By:...
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Photo by Manish Moideen CrossFit Cape Cod Workout Of The Day5 Rounds 1 Minute Max Parallette Push UpsRest 1:001 Minute Max Strict Palms Facing Chin UpsRest 1:00If you Can, Do The Push Ups and Pull Ups Weighted.Mobility Pics From The Throwdown EnduranceRunners:...
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Tuesday June 12th

CrossFit Cape Cod Workout Of The Day Every :30 seconds for 6:00 complete 1 squat snatch @ 65% 1 rep max Folowed By: 3 Rounds For Time 9 Ring Dips12 Front Squats 135/95  Don’t forget to join Amy S. Tuesday night for Paddle Board Active Recovery! 6:30-7:30pm Details Can...
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CrossFit Cape Cod Workout Of The DayAs Many Rounds As Possible In 20 MinutesRun 400 or Row 5009 Toes To Bar12 Goblet Squats 1.5/1 Pood Kettle BellDon’t forget to join Amy S. Tuesday night for Paddle Board Active Recovery! 6:30-7:30pm Details Can Be found at C3 on the back...
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CrossFit Cape Cod Workout Of The Day “Hope” Three rounds of: Burpees Power Snatch 75/50Box jump, 24/20Thruster 75/50Chest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a...
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CrossFit Cape Cod Workout Of The Day 5 Rounds  1 Minute Of Sit Ups1 Minute Of Double UndersNo Rest Between Rounds Score Number Of Sit Ups and Number of Double Unders  MOBILITY WOD  Saturday Competition InfoStart Time-Judges and Athletes Meeting 9am.  First...
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CrossFit Cape Cod Workout Of The Day ‘Elizabeth’21-15-9Cleans 135/95Ring Dips Competitors Post WOD Pick 2 Movements From The Hope WOD and SPRINT :30 seconds of each movement then rest :30 seconds. Immediately followed by a second round. Pick your 2 least favorite...
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CrossFit Cape Cod Workout Of The Day Four rounds, each for time, of: 9 Thrusters, 135/95 pounds 12 Unbroken Chest-to-Bar Pull-ups 15 Handstand Push-ups Each round should be MAX effort. Rest 2:00 between rounds. Scale The Weight, Reps, and Hand Stand Push Ups Appropriately...
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  CrossFit Cape Cod Workout Of The Day  Dead Hang Weighted Pull-up 12 sets of 2 reps Reps should be explosive but do not kip.  Rest 5 minutes10:00 to work up to a heavy Snatch (no misses; this is NOT a max effort attempt) As many rounds as possible in...
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