168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

Month

November 2014

Monday 12/1/14

W.O.D. With a Partner 5 Rounds Each Run 400m 10 Thrusters 115/75 10 Chest To Bar Pull Ups 1 Partner does a complete round,  then rests when it is the other partners turn. Each person completes 5 rounds, for a team total of 10 rounds. Advanced Training Super set 4 Sets Not For...
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Saturday and Sunday 11/29 & 11/30

Saturday W.O.D. A. Split Snatch 2-2-2-2 B. 3 Rounds For Time 8 Split Snatch 115/75 7 Bar Muscle Ups Run 400m Scale Bar Muscle Ups With Bands, Or Do Burpee Pull Ups, Or Chest To Bar Pull Ups and Push Ups. Advanced Training High Bar Pause Squats 2-2-2-2-2 Sunday Open Gym Advanced...
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Friday 11/28/14

W.O.D. 100 Air Squats 4 Rope Climbs 75 Air Squats 3 Rope Climbs 50 Air Squats 2 Rope Climbs 25 Air Squats 1 Rope Climbs Advanced Training Do Legless Rope Climbs During The WOD Followed By Super Sets Deadlift 3-3-3-3-3 Bench Press 3-3-3-3-3
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Thursday 11/27/14

We Are Closed, Enjoy Time With Your Family!
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11/26/14 Wednesday

W.O.D. 5 Rounds For Time 4 Hang Power Cleans 3 Front Squats 2 Shoulder To Over Head 2 Strict Pull Ups 3 Chest To Bar Pull Ups 4 Pull Ups Advanced Use 185/115 Experienced Use 155/105 Scale As Needed If You Use bands For The Pull Ups Use Less Bands For The 2 Strict.
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11/25/14

W.O.D. 10 Rounds For Time Run 200 10 Burpees 10  Deadlifts 165/115 Advanced Training Use 185/135 For Todays WOD Gymnastics Progression Week 3 In 7 Sets Complete 25 Muscle Ups 40 HSPU 80 Pistols
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11/24/14

WOD Overhead Squats 1-1-1-1-1 AMRAP 12 Minutes 10 Toes To Bar 20 Wall Ball 20/14 A.T. OTM X 15 Minutes 2 Hang Snatches Please not that we are having a normal schedule Monday-Wednesday we will be CLOSED  THURSDAY and we are only having 8:30, 9:30 am and 5:30pm on Friday. Sat and...
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CrossFit Cape Cod, Tuesday 4/22/14

CrossFit Cape Cod   Workout Of The Day    
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Wednesday 11/12/14

A. AMRAP 45 Minutes Row 500m Run 400m   B. Super Set 12 Sets For Speed 2 Front Squats (Low Box) 2 Sumo Deadlifts (Bands)  Go For Speed Not Weight    
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CrossFit Cape Cod Wednesday 11/12/14

Team Bushy   CrossFit Cape Cod   Workout Of The Day   Team WOD AMRAP 45 Minutes Row 500m Run 400m    
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