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Mashpee, MA 02649
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January 2015

CrossFit Cape Cod Saturday and Sunday

Saturday Show up at 1:30pm for the big announcement!!! A. Front Squat 2 Rep Max For The Day Bench Press 2 Rep Max For The Day B. As Far As You Can Go In 12 Minutes 30 Handstand Push Ups 30 Wall Ball 20/14 30 Chest To Bar Pull Ups 30 Thrusters 95/65 30 Dips Advanced Training 5x 1x...

CrossFit Cape Cod Friday 1/30/15

Picture: The First WOD Of The Year. What Goals Are You Striving For In 2015? W.O.D. 3 Rounds, 1 Minute At Each Station Toes To Bar Box Jumps 24/20 Kettlebell Swings 1.5/1 Row (Cal.) Double Unders 1 Minute Rest Advanced Training On The Minute For 8 Minutes 3 Unbroken Reps 2 Hang...

Finally We Will Be Open!!! Thursday

CrossFit Cape Cod   Workout Of The Day   AMRAP 15 Minutes 1 Deadlift 1 Round Of Cindy 2 Deadlifts 1 Round Of Cindy 3 Deadlifts 1 Round Of Cindy etc. Cindy Is: 5 Pull Ups 10 Push Ups 15 Air Squats rx guys 225/ RX Ladies 155 Advanced Training 275/185 Rest 10 Minutes 5x 1...

Saturday* and Sunday

*There is no 11am beginners class this week. Saturday A) Front Squat 3-3-3-3-3 B) AMRAP 12min 12 weighted sit ups 1/ .5 pood 10 box jumps 24/20 8 dips 6 Deadlifts 245/185 Advanced Training Hang Squat Clean 1-1-1-1-1 Sunday 3 rounds for time Row 500m 50 Double Unders Run 400m

Friday 1-23-14

CrossFit Cape Cod W.O.D. A) Every two min OTM for 10min 4 unbroken squat snatches B) Grace at Highest weight of 4 unbroken squat snatches Grace Is 30 Clean and Jerks For Time Advanced Training Time Trial: Run 2 Miles

Thursday 1-22-15

CrossFit Cape Cod  W.O.D. A) AMRAP 16min 16 lunges 16 ttb 16 push ups B) 5 rounds not for time 5 barbell rows 10 back ext Advanced Training Rest Day

Wednesday 1-21-15

W.O.D. A. Deadlift 3-3-3-3-3 B. Pick 2 movements and perform EOTM for 8min Rest 4min Pick another two movements and perform EOTM for 8min Advanced Traning As The B. Part Do Week 2 Of The Gymnastics Progression In 7 Sets 50 HSPU 100 Pistols 35 Muscle Ups Try To Keep A Pace That Is...

Tuesday 1-20-15

Tom Topham Is Signed Up For The Crash B Sprints In Boston! CrossFit Cape Cod Workout Of The Day Week 2 Of Jamin’s Programming! For Time: Row 500m 15 Power Snatches 115/85 Rest 2 Minutes Row 500m 15 Power Cleans 115/85 Rest 2 Minutes Row 500m 15 Overhead Squats 115/85 Rest 2...

Monday 1-19-15

Mase in the beginning. W.O.D. Bench Press 3-3-3-3-3 Followed By “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds...

Saturday and Sunday

W.O.D. Deadlift A. 4-4-4-4-4 B. For Time: 1 Round Rest 1 Minute 2 Rounds Rest 1 Minute 3 Rounds 1 Round= 1 Rope Climb 5 Chest To Bar Pull Ups 10 Wall Ball 20/14 Advanced Training 5 Sets Of The Snatch Complex 1 Hang Snatch 1 Low Hang Snatch 1 Power Snatch Followed By: 10 Minutes...