Month

CrossFit Cape Cod  Workout Of The Day 4 Rounds For Time Run 400m 30 Wall Ball 20/14 All the masters WODs have been Released. There are age categories from 35 and up!  READ MORE

CrossFit Cape Cod Workout Of The Day 2 Rounds 4:00 Minutes Row (Cal.) 3:00 Minutes Box Jump Overs 20″ 2:00 Minutes Sit UpsRest 2:00 The Masters Comp Is Less Than 1 Month Away! We Just Announced A “Pre-Masters” Category For 35-39. Sign Up Here! READ MORE

A. Front Squat 3-3-3-3-3 B. 21-15-9 Power Clean 115/75 Thrusters 115/75 C. Muscle Ups On The 2:00 For 10 Rounds Do 1 Max Set At The Start Of The 2:00 Rest For The Remaining Time READ MORE

CrossFit Cape Cod  Workout Of The Day A. Front Squats 3-3-3-3-3 B. 21-15-9 Power Clean  Thruster Expert Use 115/105 Advanced 95/65 Intermediate 75/50 Beginner 65/45 READ MORE

A. 7 Rounds For Time 1 Legless Rope Climb 10 Wall Ball Shots 20/14 10′ 15 Kettlebell Swings 1.5/1 20 Double Unders B. 8 Rounds Not For Time 3 Reps, Speed Bench Press With Chains Or Bands. The Goal is Speed, Use 40-60% plus resistance. 5 Strict Toes To Bar Lower Slowly READ MORE

CrossFit Cape Cod Workout Of The Day 7 Rounds For Time 1 Rope Climb 10 Wall Balls 20/14 15 Kettlebell Swings 1.5/1 20 Double Unders READ MORE

A. 5 Rounds For Time 15 Split Cleans 95/65 20 Pull Ups B. Hang Squat Snatch 2×60% 2×65% 2×70% 1×75% 1×80% 1×80% 1×80% 1×80% 1×80% 5×60% READ MORE

Image from CrossFit Games of the 4 Time Champ, Rich Froning. CrossFit Cape Cod Workout Of The Day 5 Rounds For Time 15 Split Cleans 95/65 20 Pull Ups Rich Froning and Camille Bazinet Win The 2014 CrossFit Games READ MORE

Al and Mark at the Barbell Bending Comp, Bending Barbells! CrossFit Cape Cod  Workout of the Day 4 Rounds 100m Sled Pull 45/25 Row 500m Rest 2:00 Between RoundsEvery Time He Says Open, Substitute The Phrase “Masters Competition!”  READ MORE

A. 5 Rounds For Time Run 400m 20 Push Ups 2/1 Legless Rope Climbs B.  Jerk Practice Start at: 50% 1 Split Left, 1 Split Right, 1 Push Jerk Climb To No More Than 80% Over The Course Of 10 Rounds. Focus On: Speed, Position,Being Explosive and Timing. READ MORE