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Mashpee, MA 02649
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Month

July 2013

Wednesday Nutrition Challenge Day 3!

CrossFit Cape Cod Workout Of The Day 20 Minute Clock  Snatch A 1 Rep Max Clean A 1 Rep Max Followed By 3 Rounds For Time Deadlift 1 Rep Max Clean Weight 15 Times Run 400 Jamin 4 Rep Max!!!
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Tuesday Nutrition Challenge Day 2

CrossFit Cape Cod Workout Of The DayOn The Minute For 14 MinutesOdd: Handstand Push Ups*Even: Box Jump 8-12 RepsRest 3:00On The Minute For 14 MinutesOdd: Push Press 5-10 RepsEven: Toes To Bar 6-12 Reps*These are not max sets. On the HSPU choose a version that best suits your...
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Monday

CrossFit Cape Cod Workout Of The Day Back Squat  4-4-4-4-4 Followed By As Many Rounds Possible In 15 Minutes  10 Kettle Bell Swings 2/1.5 10 Burpees Tasha and Rachael! Always  In Beast Mode!!! Nutrition Challenge Day 1. If You Would Like To Join Us Please E-Mail...
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Sunday

CrossFit Cape Cod Workout Of The Day For Time 21 Over Head Squats 95/65 30 Hand Release Push Ups Run 400 15 Over Head Squats 95/65 30 Hand Release Push Ups Run 400 9 Over Head Squats 95/65 30 Hand Release Push Ups Run 400 Kerri, Getting Under The Bar!!!
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Saturday

CrossFit Cape Cod Workout Of The  Day 85 Double Unders 75 Wall Balls 20/14 65 Box Jumps 24/20 55 Toes To Bar 45 Burpees 35 Chest To Bar Pull Ups 25 Clean And Jerks 135/95 15 Snatches 135/95 50 Minute Time Cap. Nutrition Challenge Starts Monday:Nutrition Challenge Meeting At...
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Friday Trail WOD

CrossFit Cape Cod Workout Of The Day     Trail WOD   The Trail Head Is Located At 168/170 South Sandwich Rd. This Is The Summer Entrance You Will Enter And Stay Right. Park On The Right. This Is The Start And Finish.   This Is The End Of The Entrance Road That...
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Thursday

CrossFit Cape Cod Workout Of The Day For Time 100 Over Head Walking Lunges 95/65 Every Time You Drop The Weight Do 10 Toes To Bar Friday We Are Taking The WOD Off Site To Lowell Holly On South Sandwich Rd. In Mashpee. We Are Doing A Trail Run WOD At 6,7,8,9am and Again at...
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Wednesday

CrossFit Cape Cod Workout Of The Day On The Minute For 12 Minutes Odd: 3-5 Handstand Push Ups*  Even: 5-10 Strict Chest To Bar Pull Ups Rest 3:00 On The Minute For 12 Minutes Odd: 5-10 Hand Release Chest Slap Push Ups Even: 8-12 KB Swings 2/1.5 *If Needed Modify With...
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Tuesday

CrossFit Cape Cod Workout Of The Day Snatch Work Up To A Heavy Single, No Press Outs Followed By 4 Rounds For Time 5 Thrusters 135/95 10 Burpees Grampy FF, Rick, Bill, & Jamin Friday Starts A 30 Day Nutrition Challenge!!! Weigh In This Week. Friday We Are Going Out Of The...
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Monday

CrossFit Cape Cod Workout Of The Day 400m Sled Push 90/45 Followed By  Tabata  Double Unders Rest 1:00 Tabata  Chest To Bar Pull Ups Tabata Is 20 seconds on 10 seconds rest for 8 rounds. Friday we are going to WOD off location!  Friday we are starting another...
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