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Month

January 2013

Thursday

CrossFit Cape Cod Workout Of The Day Focus Work Week 4 For The Focus Work Take Your Movement From Category A. & B. And On The Minute For 12 Minutes Select A Number Of Reps That Will Allow You To Stay Above Failure For The Duration of The 12 Minutes. Do Exercise A. On The Odd...
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Wednesday

Mrs. America Mallory Hagan-CrossFitter and the answer to the Fromance. The New York Post interviewed the beauty queen’s boyfriend, banker Charmel Maynard, who said that Hagan got into the workout after deciding to lose a few pounds in between pageants. “She did not want to...
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Tuesday

Kenya For Hope You Can Donate To The CrossFit Cape Cod Donation Page. 100% Of Proceeds Will Go To Helping Build Schools And Bring Water To Kenyan Communities. We Will Be Doing The Hope Workout On February 16, 2013 CrossFit Cape Cod Workout Of The Day 10 Minutes To Establish...
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Monday

www.crossfit.com CrossFit Cape Cod Workout Of The Day 3 Rounds  1 Minute At Each Station  Rest 1 Minute Between Rounds The Same As Fight Gone Bad Burpee Box Jumps 20″ Double Unders Sit Ups Kettle Bell Swings Row (Cal.) Score Total Points. www.mobilitywod.com Next...
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Saturday

CrossFit Cape Cod Workout Of The Day Tabata This! 20 Seconds On 10 Seconds Rest x 8  Intervals Row Rest 1 Minute Squats Rest 1 Minute Pull Ups  Rest 1 Minute Push Ups Rest 1 Minute Sit Ups Score Your Lowest Interval From Each  Exercise and Add All 5 Scores For...
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Friday

“First Muscle Up” www.crossfit.com CrossFit Cape Cod Workout Of The Day Focus Work Week 3 For The Focus Work Take Your Movement From Category A. & B. And On The Minute For 12 Minutes Select A Number Of Reps That Will Allow You To Stay Above Failure For The...
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Thursday

CrossFit Cape Cod Workout Of The Day Open WOD 12.2 MEN – includes Masters Men up to 54 years old Proceed through the sequence below completing as many reps as possible in 10 minutes of: 75 pound Snatch, 30 reps 135 pound Snatch, 30 reps 165 pound Snatch, 30 reps...
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Wednesday

Zariah, CrossFit Cape Cod CrossFit Cape Cod Workout Of The Day Back Squat10 Rep Max Followed By Death By 10 Meters www.mobilitywod.com20% Donated to Sandy Hook Promise Fund Jan. 24th @ White Lion
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Tuesday

Crossfit Cape Cod Workout Of The DayAMRAP 4 Minutes Rest 1 Minute Repeat 4 Cycles 5 Power Cleans 135/957 Toes to Bar9 Box Jumps 24/20 What Really Causes Heart Disease? Heart Surgeon Speaks Out. www.mobilitywod.com
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Monday

CrossFit Cape Cod Workout Of The Day 5 Rounds For Time20 Push Ups20 Wall Ball 20/14The Over 50 Club At CrossFit Generation  www.mobilitywod.com
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