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Month

April 2013

Tuesday

CrossFit Cape Cod Workout Of The Day For time: 50 Sit-ups 50 Double-unders 50 Sit-ups Walking Lunge, 50 steps 50 Sit-ups 50 Burpees 50 Sit-ups   Compare To July 28, 2010     www.mobilitywod.com   
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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 Kettle Bell Swings 1.5/1 15 Wall Balls 20/14 Compare to 2/4/13 Endurance WODs For The Week Of 4/29 1.Run 1600 metersRest 3 minutesRun 1200 metersRest 2 minutesRun 800...
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Sunday

CrossFit Cape Cod Workout Of The Day 3 Rounds For Time Row 500 21 Burpees Run 400   www.mobilitywod.com        
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Saturday

CrossFit Cape Cod Workout Of The Day ‘Fight Gone Bad’  Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20″ box (Reps)Push-press, 75 pounds (Reps)Row (Calories) In this workout you move from...
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Friday W1/W3

CrossFit Cape Cod Workout Of The Day   On The Minute For 16 Minutes Odd: 3 Hang Power Cleans Even: 5 Strict Chest To Bar Pull Ups Rest 1:00   On The Minute For 16 Minutes Odd: 20 Double Unders Even: 5 Strict Toes To Bar With A “3 One Thousand” Count Lowering  ...
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Thursday W1/W3

Crossfit Cape Cod Workout Of The Day 3 Rep Max Thruster Followed By For time:20 Thrusters20 Sumo deadlift high pulls20 Push jerks20 Overhead squats20 Front squats Men use a 95lb barbell. Women use 65lbs. Each athlete does four burpees at the beginning of every minute before...
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Wednesday

CrossFit Cape Cod Workout Of The Day 5 Rounds 6:00 Each Round 1 Minute Row For Calories 1 Minute Box Jumps 24/20 (Step Down) Run 400 Meters Rest The Remaining Time In The 6:00 Score Total Calories, Box Jumps And Each Run Time.  
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CrossFit Cape Cod Workout Of The Day   Max Load For 1 Set Of 10 Push Press And 1 Strict Press. This is 11 Unbroken Reps Where The Last Rep Is A Strict Press, Preceeded By 10 Push Presses.     Followed By     15-12-9-6-3   Ring Dips Toes To Bar...
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Monday W1/W3

CrossFit Cape Cod Workout Of The Day  3 Rep Max Box Squat 3 Rep Max Sumo Deadlift15 Minute Cap  Followed By As Many Rounds Possible In 14 Minutes 20 Deadlifts 135/95 16 Front Rack Walking Lunges 135/95 8 Chest To Bar Pull Ups Finish With 3 Sets Of 12 Bent Over Rows Post...
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Sunday

 CrossFit Cape Cod Workout Of The Day ‘CARD WAR‘ Split The Class Into 2 Teams Split A Deck Of Cards Evenly Between The 2 Teams Hearts=Sit Ups Clubs=Lunges Diamonds=KB Swings 1.5/1 Spades=Burpees Both Teams Flip A Card At The Same Time. The Team With The Low Card...
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