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Month

March 2014

CrossFit Cape Cod, Monday 3/31/14

Thank you Laura, and everyone who came out to support the memorial WOD for the Fallen Heroes From Boston Fire Dept. CrossFit Cape Cod  Workout Of The Day Front Squat 3-3-3-3-3 Followed By 15-12-9 Hang Power Clean 135/95 Front Squat 135/95 Chest To Bar Pull Ups Compare To...
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CrossFit Cape Cod, Friday, Saturday, & Sunday 3/28, 3/29, & 3/30/2014

Heidi CrossFit Cape Cod Friday :40 Seconds on :20 Seconds Off X 4 Rounds Sit Ups :40 Seconds on :20 Seconds Off X 4 Rounds Kettle Bell Swings 1.5/1 :40 Seconds on :20 Seconds Off X 4 Rounds Double Unders Followed By  Play Climb The Cargo Net  Climb The Wall Practice...
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CrossFit Cape Cod, Thursday 3/27/14

Jen CrossFit Cape Cod Workout Of The Day Deadlift  2-2-2-2-2 (Conventional or Sumo) Followed By AMRAP 10 Minutes 10 Deadlifts 185/135 10 Pull Ups 10 Box Jumps Compare To 12/28/13 
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CrossFit Cape Cod, Wednesday Adjusted

The bad news; Due to the weather, the gym will be closed for the remainder of the day. The good news; Home WOD: 100 Burpees For Time Post scores to comments, please send pictures or video of you and your family doing burpees to crossfitcapecod@gmail.com Have a great day!
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CrossFit Cape Cod, Wednesday 3/26/14

CrossFit Cape Cod Workout Of The Day For Time 50 Double Unders  50 Thrusters 100/65 50 Bar Facing Burpees 
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CrossFit Cape Cod, Tuesday 3/25/14

Ashley CrossFit Cape Cod Workout Of The Day On The Minute For 10 Minutes 3 Position Squat Clean 1 Squat Clean From The Waist 1 Squat Clean From Above The Knees 1 Squat Clean From The Ground If your technique is solid go heavy. If you need to work on technique, stay light and...
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CrossFit Cape Cod, Monday 3/24/14

CrossFit Cape Cod Workout Of The Day 5 Cycles AMRAP 3 Minutes  10 Wall Ball 8 Burpees 6 Push Press 135/95  Followed By A 1 Minute Rest Between Cycles
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CrossFit Cape Cod, Sunday 3/23/14

Chris Massi CrossFit Cape Cod Workout Of The Day Focus Work For The Focus Work Take Your Movement From Category A. & B. And On The Minute For 12 Minutes Select A Number Of Reps That Will Allow You To Stay Above Failure For The Duration of The 12 Minutes. Do Exercise A. On The...
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CrossFit Cape Cod, Saturday 3/21/14

CrossFit Cape Cod Workout Of The Day 3 Rounds Each Round Is 6:00 1 Minute Max Reps Bench Press 135/95 1 Minute Max Reps Back Squat 135/95 Run 400 Rest Until The Next 6:00 Round Starts When You Return From The 400m Run. 
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CrossFit Cape Cod, Friday 3/21/14

Kara CrossFit Cape Cod Workout Of The Day Open WOD 14.4 As Far As You Can Go In 14 Minutes 60 Calorie Row 50 Toes To Bar 40 Wall Ball 30 Power Cleans 135/95 20 Muscle Ups Archived Footage Of 14.4 Live
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