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Month

July 2014

CrossFit Cape Cod Friday 8/1/14

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! 
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CrossFit Cape Cod Thursday 7/31/14

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!
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Wednesday 7/30/14

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
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CrossFit Cape Cod Wednesday 7/30/14

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
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Tuesday 7/29/14

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
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CrossFit Cape Cod Tuesday 7/29/14

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
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Monday 7/28/14

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%
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CrossFit Cape Cod 7/28/14

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
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CrossFit Cape Cod Sunday 7/27/14

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!” 
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Saturday 7/26/14

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.
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