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Mashpee, MA 02649
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Month

December 2012

Tuesday

CrossFit Cape Cod Workout Of The Day 100 Deadlifts 135/95 100 Push Ups 100 Double Unders 100 Sit Ups Mobility WOD
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Monday

CrossFit Cape Cod Workout Of The Day 5 Rep Max Thruster  Followed By 10 Minutes As Many Rounds As Possible 6 Box Jumps Up And Over 24/20 8 Pull Ups 10 Wall Ball Shots 10ft 20/14 MOBILITY
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Saturday

CrossFit Cape Cod Workout Of The Day ‘Lumber Jack 20’ 20 Deadlifts 275/185Run 400m20 KB swings 2/1.5Run 400m20 Overhead Squats 115/85Run 400m20 BurpeesRun 400m20 Pullups (Chest to Bar)Run 400m20 Box jumps (24″)Run 400m20 DB Squat Cleans 45/30 eachRun 400m Video...
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Friday

CrossFit Cape Cod Workout Of The Day 1 Rep Max Jerk Followed By 1 Round For Time 50 Calorie Row 50 Ring Dips 50 Toes To Bar MOBILITY
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Thursday

CrossFit Cape Cod Workout Of The Day 21-18-15-12-9-6-3  Plate Ground To Over Head, 45/255 Burpees + 30 Double unders between rounds It’s Off, But Is It Possible To Keep The Weight Off???
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Wednesday

CrossFit Cape Cod Workout Of The Day Box Squat 3-3-3-3-3 5 Rounds For Time 12 Steps Over Head Walking Lunge 45/25 1 Rope Climb Sled Pull Up And Back Starting At Mid Parking Lot 135/70 MOBILITY 3-2-1 GO MD:Elbow Pain
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Tuesday

CrossFit Cape Cod Workout Of The Day As Many Rounds Possible In 18 Minutes Run 200  6 Chest To Bar Pull Ups 11 Kettle Bell Swings Adv. 2 Pood/1.5* Int./Adv. 1.5/1 Beginner 1,1/2 *Advanced can meet the following Criteria. 1. Finish with the same time/number of rounds, as the...
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Monday

CrossFit Cape Cod Workout Of The Day 10 Power Snatches 50 Double Unders 8 Power Snatches 40 Double Unders 6 Power Snatches 30 Double Unders 4 Power Snatches 20 Double Unders 2 Power Snatches 10 Double Unders Adv. 135/95
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Saturday

CrossFit Cape Cod Workout Of The Day 21-18-15-12-9-6-3 Pull Ups Push Ups Sit Ups Air Squats
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Friday

CrossFit Cape Cod Workout Of The Day 1 Rep Max Power Clean Followed By On The Minute For As Long As You Can Continue: 3 Power Cleans 3 Front Squats 3 Jerks Use A Weight That You Can Do At Least 5 Rounds With.  Advanced 165/115 Intermediate 135/95 Intermediate/Beginner 115/75...
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