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Month

April 2014

CrossFit Cape Cod, Tuesday 4/8/14

Rafal used his CrossFit training to finish the Spartan! CrossFit Cape Cod Workout Of The Day 3 Rounds 2:00 At Each Station Row (Cal.) Rest 1:00 Push Press 115/85 Rest 1:00 Sit Ups (Advanced Do GHD) Rest 1:00 Score 3 Totals From Each Station “I was a criminal,” Doug said. “I was...
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CrossFit Cape Cod, Monday 4/7/14

CrossFit Cape Cod  Workout Of The Day AMRAP 20 Minutes 5 Chest To Bar Pull Ups 10 Wall Ball Shots 20/14 15 Kettle Bell Swings 1/1.5 WOD Demo
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CrossFit Cape Cod Workout Of The Day, Sunday 4/6/14

Mason Does 14.5 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...
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CrossFit Cape Cod Workout Of The Day, Saturday 4/5/14

CrossFit Cape Cod Workout Of The Day For Time Run 400m 3 Rounds Of  5 Deadlifts 245/165 9 Burpees Run 800m 3 Rounds Of 5 Power Cleans 155/105 9 Burpees Run 400 3 Rounds Of 5 Power Snatches 115/85 9 Burpees The Hook Grip
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CrossFit Cape Cod Workout Of The Day, Friday 4/3/2014

CrossFit Cape Cod Workout Of The Day Overhead Squat* 5-3-3-2-1-1 Followed By  21-15-9 Toes To Bar Wall Balls 20/14, 10’/9′ *If you don’t have the overhead squat, do overhead lunge 10-6-6-4-2-2 then practice overhead squatting technique. MOBILITY/RECOVERY...
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CrossFit Cape Cod, Thursday 4/3/14 MOBILITY/ACTIVE RECOVERY FRIDAY AT 6:30pm

Michelle Rockin’ The Naugahyde CrossFit Cape Cod  Workout Of The Day AMRAP 3:00 Row 15 Calories 15 Push Presses 95/65 15 Chest To Bar Pull Ups 15 Box Jumps 24/20 15 Back Extensions 15 Kettlebell Swings 1.5/1 3 Rope Climbs Rest 2:00 AMRAP 6:00 Rest 2:00 AMRAP 9:00 Score...
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CrossFit Cape Cod, Wednesday 4/2/14

All The Teams Taking Off In The Rain, On Sunday CrossFit Cape Cod Workout Of The Day Snatch 2 Reps On The Minute For 8 Minutes Followed By 3 Rounds For Time 20 Air Squats Run 400m 20 Air Squats 20 Kettlebell Swings 1.5/1
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CrossFit Cape Cod, Tuesday 4/1/14

Sundays Crew From The Boston Fire Hero WOD Team WOD AMRAP 18 Minutes Partner 1 Rows 20 Cal. Partner 2 Max Push Ups Trade Off Each Time The Rower Reaches 20 Calories, Score The Rounds and Number Of Push Ups.
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