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Mashpee, MA 02649
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Month

December 2014

Thursday 1/1/15

W.O.D. 4 Rounds 1 Minute At Each Station Sit Ups Box Jumps Kettlebell Swings 1.5/1 Burpees Row (Cal.) 1 Minute Rest Score Is Total Of All Reps Congratulations on a Great 2014 and we all wish you a fit and happy 2015 From CrossFit Cape Cod! Class is at 12 Noon and there will be a...
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Wednesday 12/31/14

W.O.D. “Holleyman” 30 Rounds For Time 5 Wall Ball 20/14 3 Handstand Push Ups 1 Power Clean 225/135 There is a 45:00 time cap. There Won’t be a 6:30pm class tonight. January 1st we will have a 12:00 noon class. There will not be any morning classes. If anyone...
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Tuesday 12/30/14

W.O.D. CrossFit Total 1 Rep Max Back Squat 1 Rep Max Press 1 Rep Max Deadlift Advanced Training A. 4x500m 2:00 Rest B. 60 Toes To Bar For Time Wednesday We will not have a 6:30pm class. Thursday there will not be any morning classes at 5:30, 6:30, 8:30 or 9:30am Thursday we will...
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Sunday 12/28 & Monday 12/29

Sunday  W.O.D. OPEN GYM Monday For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2/1.5 30 Sit-ups 20 Hang squat cleans, 1/.5 KBs 25 Back extensions 30 Wall ball shots, 20/14 3 Rope climb...
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Saturday 12/27/14

W.O.D. A. For time: 135/95 pound Thruster, 15 reps Run 200 meters 95/65 pound Thruster, 20 reps Run 400 meters 65/45 pound Thruster, 30 reps Run 800 meters Advanced Training B. In 7 Rounds Complete 25 Muscle Ups 80 Pistols 40 Handstand Push Ups
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Friday 12/26/14

W.O.D. A. AMRAP 5 Minutes 5 Dead Lifts * 10 Burpees * Advanced Use 275/185 Intermediate 225/135 Beginner 185/115 Rest 5 Minutes B. AMRAP 7 Minutes Row 10 Calories 20 Sit Ups Rest 5:00 C. AMRAP 5:00 Run 400 Max Number Of Power Snatches 75/55
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Wednesday 12/24/14

W.O.D. AMRAP 15 Minutes 10 Kettle Bell Swings 2/1.5 10 Box Jumps 24/20 10 Dips Advanced Training 3  Power Snatch On The Minute For 10 Minutes Followed By 3 x 25 Band Pull Aparts GHD Sit Ups Handstand Walk (25ft) Classes are at 8:30am and 9:30am Today We are Closed Thursday Friday...
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Tuesday 12/23/14

W.O.D. As Far As Possible In 18 Minutes Up The Ladder Wall Ball 20/14 Pull Ups Double Unders 5/5/10 10/10/20 15/15/30 20/20/40 25/25/50 etc. until 18 minute time is up. Advanced Training Chest To Bar Pull Ups In The WOD Reminder This Weeks Schedule Is: Tuesday: Normal Schedule...
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Monday 12/22/14

W.O.D. A. Front Squat 1-1-1-1-1 Back Squat 1-1-1-1-1 The goal is to add weight to all 10 sets B. 1 Minute at each Station x 5 rounds 1 Minute Rest Between Rounds 1 Round = 1 Minute Row, 1 Minute Push Ups, 1 Minute Knees To Elbows Advanced Training Clean and Jerk 2 Reps OTM x 12...
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Saturday 12/20/14 And Sunday is Open Gym

W.O.D “Tabata Something Else“ Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no...
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