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Month

July 2013

Sunday

CrossFit Cape Cod Workout Of The Day 3 Rounds 1 Minute At Each Station Row (cal.) Sit Ups Kettle Bell Swings 1.5/1 Rest 1 Minute Between Rounds Score Total Of All 3 Rounds
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Saturday

CrossFit Cape Cod Workout Of The Day 5 Rounds For Time 30 Air Squats 30 Box Jumps (Step Down) 24/20 Run 400m Aurianna and Loretta Maxin’!!!
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Friday

CrossFit Cape Cod Workout Of The Day 3 Rep Max Front Squat 10 Rep Max Front Squat Followed By 21-18-15-12-9-6-3 Sumo Deadlift High Pull 75/55 Push Press  75/55 Handstand Holds Steve, Danielle, & Jean!!! Nutrition Challenge Starting Friday The 26th!!! Out Of The Box WOD...
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Thursday

CrossFit Cape Cod Workout Of The DayMax Set Of Chest To Bar Pull UpsRest 3:005 Sets Of Chest To Bar Pull Ups, At 50% Of Your Max Reps Rest 1 Minute Between SetsFollowed By400m Sled Push 45/0 + Sled WeightFriday July 26th We Will Hold Our Second Out Of The Box WOD!!! Details and...
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Wednesday

CrossFit Cape Cod Workout Of The Day On The Minute For 8 Minutes Snatch x 2 (Squat or Power) 2 Minutes Rest On The Minute For 8 Minutes Clean and Jerk x 2 (Squat or Power) Followed By As Many Reps Possible In 8 Minutes 8 Thrusters 95/65 8 Burpee Box Jumps 20″ Melissa,...
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Tuesday

CrossFit Cape Cod Workout Of The Day Snatch Grip Deadlift 3-3-3 Followed By For Time: 30 Burpees  30 Pull Ups 30 Thrusters 30 Double Unders 30 KB Swings 1.5/1 30 Wall Ball 20/14 30 Box Jumps 24/20 30 Toes To Bar Ann, Pulling Weight!!!
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Monday

CrossFit Cape Cod Workout Of The Day Press 1 Rep Max Then 15 Minutes, As Many Rounds Possible Run 400 15 Power Cleans 135/95 15 Hand Release Push Ups Finish With 3 Rounds Max Reps Toes To Bar ‘2 One Thousand’ Count On Letting Your Feet Down On Each Rep Brianna-Chest To Bar
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Sunday

CrossFit Cape Cod Workout Of The Day Back Squat 7 Rep Max Followed By Filthy 50% 25 Box Jumps 24/20 25 Pull Ups 25 Kettle Bell Swings 1.5/1 25 Walking Lunges 25 Knees To Elbows 25 Push Press 65/45 25 Power Cleans 65/45 25 Wall Ball 20/14 25 Burpees 25 Double Unders Coach Traci!...
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Saturday

CrossFit Cape Cod Workout Of The Day Special Out Of The Box Event TBA Join Us From 9-11am Photo By Dan Cutrona If you have not weighed out and given your final benchmark scores, and you participated in the Nutrition Challenge: Please do so Saturday Before the WOD.
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Friday

CrossFit Cape Cod Workout Of The Day On The Minute For 10 Minutes 1 Hang Power Snatch, 3 Over Head Squats For Max Load Rest 3:00 10 Rounds On The :45 sec 1 Hang Clean To Thruster For Max Weight Rest 3:00 Tabata Chest To Bar Pull Ups 9am Hope Crew! CrossFit Cape Cod Raised Over...
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