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Month

January 2013

Thursday

www.games.crossfit.com If You Are In The Nutrition Challenge And You Missed The WOD Mon., Tues., Or Wednesday: Thursday You Must Make Up The WOD You Missed. CrossFit Cape Cod Workout Of The Day Focus Work For 4 Weeks We Will Take 1 Day A Week And Devote It To Several Skills Or...
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Wednesday

CrossFit Cape Cod Workout Of The Day 1 Rep Max Clean and JerkFollowed ByClean and Jerk Ladder AKA Death By Clean And Jerk Guys Use Up To 135lbs Ladies Use Up To 95lbs. Based Off Your 1 Rep Max It Should Be 50-60% Of Your 1 Rep MaxMOBILITY WOD
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Nutrition Challenge 1.0 Teams and Reminders.

Teams Ann Marie, Erin, Brendan Shelly, Victor, Fred Christine, Betty, Jean Sabra, Joe, Amy KB Dave C., Robb S., Manny Jeff, Ryan M., McGrail Andy, Jon M., Sean Jack, Faron, Nicole S. Erik and Kris M., John Micheals Jenny, Elvira, Melissa M. Cori, Jackie, Amy S. Bushy, Traci,...
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Tuesday

CrossFit Cape Cod Workout Of The Day A. Row 2,000 Meters For Time As Fast As PossibleRest 5-10 minutes Until Your Heat Is Ready To Complete:B. 5 Rounds 1 Minute On 1 Minute Off Max Burpee Box Jumps 20″ 2010 Froning From The Vault MOBILITY WOD
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Monday

CrossFit Cape Cod Workout Of The Day As Many Rounds Possible In 20 Minutes 5 Chest To Bar Pull Ups 10 Wall Ball 20/14 15 Kettlebell Swings 1.5/1 MOBILITY WOD
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Nutrition Challenge 1.0 Continued

Grocery Lists/Approved Foods Paleo Solution Shopping List List 2 Whole 30 and Seasonal Produce Guide Link These lists and guides are not 100% comprehensive and are by no means law. The point of the challenge is to learn what benefits you will earn from healthy eating, such as...
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Saturday

CrossFit Cape Cod Workout Of The Day ‘Nutts’ 10 Handstand Push Ups 15 Deadlifts 250/175 25 Box Jumps 30/24 50 Pull Ups 100 Wall Ball Shots 20/14 200 Double Unders Run 400 w/45lb Plate MOBILITY WOD
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Nutrition Challenge 1.0 Continued

Teams You will be paired with 1 or 2 people for support through the challenge. The most successful team will be eligible for prizes but the over all winner will be chosen for their individual results and will not be effected by their teams final results. It Comes Down To The...
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Friday

CrossFit Cape Cod Workout Of The Day5 Rounds Rest As Needed Between Rounds3 Rep Max Front SquatFollowed By3 Rounds For Time10 Toes To Bar 10 Supine Ring Rows10 x 1 Arm Kettlebell Thrusters 1.5/1 (5 Each Arm)10 x 1 Arm Kettlebell Swing 1.5/1 (To Eye Level Not Overhead, 5 Each...
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Nutrition Challenge 1.0

If you want to be sick fat and generally unhealthy-the pyramid on the left is a great blueprint! If you want to optimize health, performance, and body composition-join us for the choice on the right for the Next 30 Days! That’s right, the first of 3, 30 Day nutrition...
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