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Month

April 2013

Saturday

BOSTON STRONG “…this tragic incident occurred at a major sports event which was open to the public and in a place where those gathered should not have to fear for their safety. Understandably, the security alerts will be high in many of the major cities in the days...
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W1/W2

CrossFit Cape Cod Workout Of The Day   ‘Nancy’   5 Rounds For Time Run 400 15 Over Head Squats 95/65   Finish With 3 x 15 Band Pull Aparts And 15 Minutes Of Mobility       Grass Roots Of CrossFit By Chris Spealler   
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Thursday W1/W2

CrossFit Cape Cod Workout Of The Day 5 Rounds Rest Approximately 2 Minutes Between Rounds Max Reps Strict, Weighted, Chest To Bar Pull Ups 35/10  Max Reps Push Ups With Chains Or Bands Do A Minimum Of 7 On The Pull Ups And 10 On The Push Ups Every Round-Ideally In One Set...
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Wednesday W1/W2

CrossFit Cape Cod Workout Of The Day  ‘Johnny Handsome’3 Rounds For Time2 Rope Climbs30 Wall Ball Shots 20/14 10ft/9ft12 Toes to Bar15 Deadlifts 225/155Scaling the rope climb will be 12/1 Ring Row Compare To 4/17/12   
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Tuesday W1/W2

CrossFit Cape Cod Workout Of The Day   Strict Press Work To A 1 Rep Max   10 Minute Time Cap   Followed By   2 Sets Rest 3:00 Between Sets   15 Rep Max Dumbell Push Press   Followed By   As Many Rounds Possible In 8 Minutes   40...
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Monday W1/W2

CrossFit Cape Cod Workout Of The Day Box Squat 2 Speed Reps, 12 Sets Minimize Rest Between Sets, Speed is more important than weight. Keep the bar moving fast. On The Minute For 12 Minutes  3 Power Snatches 3 Overhead Squats Finish With  3 Rounds Not For Time 30 Plate...
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Sunday

CrossFit Cape Cod Workout Of The Day “Helen” 3 Rounds For Time Run 400  21 KB Swings 1.5/1 12 pull Ups
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Saturday W1/W1

CrossFit Cape Cod Workout Of The Day 5 Rounds  5 Push Press Max Reps Strict Pull Ups    Rest 1:00-2:00 Between Rounds 25 Minute Time Cap  Followed By As Many Rounds Possible In 12 Minutes  100 Meter Sled Push 45/empty 17 Paralette Push Ups Finish...
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Friday W1/W1

CrossFit Cape Cod Workout Of The Day 1 Rep Max Box Squat Followed By 5 Rounds For Time 12 Wall Ball 20/14 12 Kettle Bell Swings 1.5/1 Followed By 10 Minutes Lacrosse Ball Mashing On The Calves, Quads, Hips And Low Back.   
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Thursday W1/W1

CrossFit Cape Cod Workout Of The Day 10 x 100m Sprints On The 90 seconds Followed By 2:00 Max Reps Box Jump Overs 20″ If you missed a WOD from M-W do the post WOD accessory work that you missed. www.mobilitywod.com  
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