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Mashpee, MA 02649
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Month

May 2013

Tuesday

CrossFit Cape Cod Workout Of The Day5 Rep Max DeadliftFollowed By   10 Minutes As Many Rounds Possible  5 Deadlifts 185/135* 100 Meter Sprint   *Scale to 135/95 If Your 5 Rep Max Is Under 275/185 Scale To 95/65 If Your 5 Rep Max Is Under 225/155   We Will...
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Monday

CrossFit Cape Cod Workout Of The Day   As Many Rounds Possible In 15 Minutes 15 Chest To Bar Pull Ups 30 Sec. Ring L-Sit Hold   Followed By   100 Wall Ball Sit Ups For Time 14/10   
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Sunday

CrossFit Cape Cod Workout Of The Day   2 Rounds For Time Run 400 Meters 15 Meter Handstand Walk* Run 400 Meters 40 Walking Lunges   Scale With 60 seconds handstand hold on the wall.   
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Saturday

CrossFit Cape Cod Workout Of The Day   “The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.   Regional Competition Coverage       
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Friday

    CrossFit Cape Cod Workout Of The Day   “Adrian“Seven rounds for time of: 3 Forward rolls 5 Wall climbs 7 Toes to bar 9 Box jumps, 30/24           
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Thursday

CrossFit Cape Cod Workout Of The Day   Back Squat 2-2-2-2-2   Followed By 10 x 100 Meter Sprints Go Every 90 Seconds   Compare To 4/11/13     
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Wednesday

CrossFit Cape Cod Workout Of The Day   4 Minutes On 1 Minute Off 5 Cycles   As Many Trips Up The Rope As Possible And As Many Push Ups As Possible   Score Rope Climb As 25 Points And 1 Push Up As 1 Rep.   Sub 10 Knees To Elbows For Rope Climb  ...
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Tuesday

CrossFit Cape Cod Workout Of The Day 3 Rep Max Weighted Chest To Bar Pull Up 10 Minute Time Cap  Followed By On The Minute For 12 Minutes Odd Minutes Strict Chest To Bar Pull Ups Even Minutes Ring Dips Score Total Reps Finish With 3 x 8 Bent Over Rows
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Monday

CrossFit Cape Cod Workout Of The Day 4 Rep Max Front Rack Weighted Walking Lunge Followed By 3 Rounds For Time Run 200 100 Meter Walking Lunge 50 Air Squats 25 Minute Cut Off Followed By 4 x 1:00 Plank Hold  Endurance For The Week Of 5/13 A. 4 x 7:00 On 3:00 Off B. 2 Mile...
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Sunday

CrossFit Cape Cod Workout Of The Day 10 Rep Max Weighted Ring Push Ups Followed By 4 x 400m Run Run Every 3:00 
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