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Month

October 2013

Thursday

CrossFit Cape Cod  Workout Of The DaySnatch Pulls 3-3-3-3-3Followed By4 RoundsRun 40030 Double UndersRest 1:00 Between Rounds Great Work This weekend at the Masters Comp Robb!!! Robb stayed relaxed and had fun & had some top 5 finishes in in both the chest to bar...
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Wednesday

CrossFit Cape Cod Workout Of The Day 5 Rounds For Time 15 Pull Ups 20 Kettle Bell Swings 1.5/1 25 Wall Balls 20/14 WOD from CFNE You couldn’t ask for a better person than Nettie to represent the spirit of CrossFit Cape Cod at the Masters Competition. She had fun the entire...
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Tuesday

CrossFit Cape Cod  Workout Of The Day 3 Rounds For Time 15 Squat Cleans 135/95  Run 400m  Terri Made Us Very Proud At The Masters Competition By Taking 2nd Place And Was The Only Woman In Her Age Group Who Successfully Snatched 85lbs-Not Just Once, But 4 Times In...
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Monday

CrossFit Cape Cod  Workout Of The Day 100 Burpees For Time At the top of every minute do 5 Toes to Bar. Scale by decreasing the number of Burpees and or Toes to Bar WOD from CFNE
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Saturday and Sunday

CrossFit Cape Cod Workout Of The Day Saturday 17 Min Clock Run 1 Mile AMRAP Remaining Time 10 Hang Power Snatches 75/50 10 Hand Release Push Ups  A HUGE congratulations to all the Masters athletes who competed in Natick today at CFNE! Thank you also to our coaches and...
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Friday

CrossFit Cape Cod  Workout Of The Day 4 Cycles Of As Many Rounds Possible In 5 Minutes 5 Chest To Bar Pull Ups 10 Burpees 15 Wall Ball Shots 20/14 Rest 1:00 Between Cycles Score Total Rounds Masters Competitors Get Familiar With The Standards For Saturdays Comp! Check Out...
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Thursday

CrossFit Cape Cod  Workout Of The Day For Time Row 500 Run 400 100 Box Jumps 20/18 100 Sit Ups
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Wednesday

CrossFit Cape Cod Workout Of The Day ‘The Bear Complex’ 1 Power Clean 1 Front Squat 1 Shoulder To Over Head 1 Back Squat 1 Shoulder To Over Head   1 Round= 7 x Through The Cycle Without Dropping The Bar. Complete 5 Rounds. Rest As Needed Between Rounds. The...
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Tuesday

CrossFit Cape Cod Workout Of The Day 4 Rounds For Time Run 400 35 Double Unders 15 Knees To Elbows At Some Point Hopefully You Get To Put Your Burdens Down And Realize That Carrying Them Made You Stronger. Get Ready For Some Big Announcements.
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Monday

CrossFit Cape Cod  Workout Of The Day Clean and Jerk  1 Rep on the :45 10x Followed By “Triple Take” AMRAP 3: 10 Thrusters, 10 Pullups Rest :30 Seconds AMRAP 3: 10 Powercleans, 10 Burpees Rest :30 Seconds AMRAP 3: 10 Shoulder to Overhead, 10 Box Jumps Barbell – 95/65...
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