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Mashpee, MA 02649
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Month

November 2012

Friday

CrossFit Cape Cod Workout Of The Day Over Head Squat 5 Rep Max Followed By CrossFit Open WOD 12.5 7:00 Ascending Ladder 3/3,6/6,9/9,12/12 etc. Thrusters 100/65 Chest To Bar Pull Ups Go As Far As You Can Up The Ladder In 7:00! Mobility WOD
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Thursday

CrossFit Cape Cod Workout Of The Day 4 Rounds Row 1k As Fast As Possible-If Possible Rest 4:00 Between Rounds Followed By Max Sit Ups In 3:00 5 Part Series On The Zone Diet-Especially Geared Toward Competitors
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Wednesday

www.crossfit.com CrossFit Cape Cod Workout Of The Day 3-3-3-3-3 Weighted Pull Ups Followed By 3 Rounds For Time Run 200 35 Double Unders Run 200 12 Deadlifts 65% of 1 Rep Max* *275/185 or less if your 1 rep max is over 425/280 MOBILITY WOD
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Tuesday

CrossFit Games CrossFit Cape Cod Workout Of The Day 3 Rep Max Press Followed By AMRAP 3 Minutes 1 Minute Rest 4 Rounds 5 Push Press* 115/75  7 Burpees 9 Kettle Bell Swings 1.5/1 *Push Jerks Are Considered Scaling For This WOD. MOBILITY WOD
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Monday

CrossFit Cape Cod Workout Of The Day 5-5-5 Front SquatThree rounds for time of:10 reps Squat Clean 135/9520 Box jump, 24/20″ box Arm yourself with knowledge before this years Nutrition Challenge Read “It Starts With Food” MOBILITY
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Saturday

CrossFit Cape Cod Workout Of The Day Angie 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats Mobility WOD
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Friday Classes At 9:30 And 4:30

CrossFit Cape Cod Workout Of The Day ‘Power Elizabeth’ 21-15-9 Power Cleans 135/95 Ring Dips Mens Final CFG 2012 Power Elizabeth MOBILITY WOD
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Thursday 6am and 9:30am Classes Only

CrossFit Cape Cod Workout Of The Day ‘Helen’ 3 Rounds For Time Run 400 21 Kettle Bell Swings 1.5/1 12 Pull Ups MOBILITY WOD
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Wednesday Also Adjusted Schedule

CrossFit Games CrossFit Cape Cod Workout Of The Day Fight Gone Bad 3 Rounds Of 1 Minute At Each Station With a 1 Minute Rest Between Rounds Wall Ball 20/14 Sumo Deadlift High Pull 75/50 Box Jump 20/18 Push Press 75/50 Row (Cal.) Score The Total Points Of All 3 Rounds Thursday 6am...
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Tuesday

 Annie Thorisdottir-Fittest Woman Alive CrossFit Cape Cod Workout Of The Day CrossFit Total 15 Minutes At Each Movement-No More More Than 3 Attempts at a 1 Rep Max 1 Rep Max Back Squat 1 Rep Max Press 1 Rep Max Deadlift Women’s Fran Heats 2012 Games MOBILITY
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