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Month

May 2013

CrossFit Cape Cod Workout Of The Day “Victoria”5 RFT:10 Thrusters, 95/6514 BJ, 24/2012 SDHP, 95/6512 Burpees27 KBS, 53/35 Victoria was a teacher for 5 years.The tragedy happened in room 10.She was killed on 12-14-12.She was 27 years old.She was a CrossFitter and a...
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April’s Athlete Of The Month

  From The CrossFit Cape Cod Coaches: Written By Coach Sarah I chose Thomas Topham as the athlete of the month for a few reasons. Throughout the last year Tom has had many unfortunate visits to the hospital two of which ended up overnight. This past January he spent 18...
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Friday

CrossFit Cape Cod Workout Of The Day 20 Minutes As Many Rounds Possible In Teams Of 2 Or 3 100m Sled Pull 90/45 Sit Ups For 3 Person Teams The 3rd Person Rests Every Rotation    
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Thursday

CrosFit Cape Cod Workout Of The Day For Time Row 1000 50 Wall Ball 20/14 30 Toes To Bar We Are A Strong Community. I would Just Like To Say Thank You To Everyone For Making It A Point To Introduce Yourself To New Faces, And For Always Cheering For People Who Are Still Working Out...
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Wednesday

CrossFit Cape Cod Workout Of The Day “4th Quarter Is Ours” 5 Rounds 20 Meter Bear Crawl 5 Deadlifts* 10 Burpees  *Go As Heavy As You Can With Awesome Form. Scaling Goes All The Way Down To A PVC Pipe.  Compare To March 4th, 2010 
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Tuesday

CrossFit Cape Cod Workout Of The Day 5 Rounds Rest 1:00 Between Rounds Run 400 21 Kettle Bell Swings 1.5/1 12 Pull Ups Regionals May 17-19 Canton Ma.
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Monday

Crossfit Cape Cod Workout Of The Day For time:115/75 pound Shoulder press x 10 115/75 pound Overhead squat x 15 115/75 pound Push press x 20 115/75 pound Front squat x 25 115/75 pound Push jerk x 30 115/75 pound Back squat x 35  WOD Demo
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Sunday

CrossFit Cape Cod Workout Of The Day 10 Rounds 1 Minute On 1 Minute Off Rowing The Goal Is 300m For Males 250 For Females Per Minute. Partner Up And Switch Each Minute For 20 Minutes, So That Each Person Can Do 10 Rounds.
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Saturday

CrossFit Cape Cod Workout Of The Day ‘Grannie’ 30 Clean and Jerks 135/95 50-40-30-20-10 Double Unders  Sit Ups For Time    Regionals Season
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Friday

CrossFit Cape Cod Workout Of The Day 1 Rep Max Front Squat 1 Rep Max Jerk 1 Rep Max Sumo Deadlift Your Fiercest Competitor www.mobilitywod.com        
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