Month

CrossFit Cape Cod WOD ‘Cindy’ AMRAP 20 Minutes 5 Pull Ups 10 Push Ups 15 Air Squats Advanced Training Hit Cindy With Full Quality and Intensity Cool Down Row Intervals 4 x 500m At 5k Pace Up-Coming Events: Olympic Lifting Tuesday Morning At 7:30am and Friday Night At... READ MORE

CrossFit Cape Cod WOD For Time: 21-15-9 Sumo Deadlift High Pull 95/65 Overhead Squat 95/65 Optional Bonus Work 2 Rounds 50m Sled Push 50m Sled Pull 50 Sit Ups Choose A Weight On The Sled That Challenges You But That You Can Move Steadily On The Push Saturday, June 13th  5k Color... READ MORE

CrossFit Cape Cod WOD A. On The Minute For 10 Minutes Clean x 2 B. 3 Rounds For Time 35 Wall Balls 20/14 25 Box Jump Overs 15 Chest To Bar Pull Ups Advanced Training On The Minute For 12 Minutes Odd: 14 x GHD Sit Ups Even: 14 x Pistols (Weighted If You Are Good At Pistols) Rest... READ MORE

CrossFit Cape Cod WOD Front Squat 1-1-1-1-1 Press 1-1-1-1-1 Advanced Training On The Minute For 14 Minutes Odd: :30 seconds Row Even: :30 seconds Handstand Push Ups READ MORE

CrossFit Cape Cod WOD For Time Row 1000m Run 800 75 Burpees Run 800m Row 1000m Advanced Training Rest Day READ MORE

CrossFit Cape Cod WOD 10 Rounds For Time 5 Deadlifts Use Approximately 75% Of Your 1 Rep Max 7 Toes To Bar Advanced Training A. Hang Clean and Split Jerk Work To A 1 Rep Max For The Day B. Push Press  Work To A Max For The Day ABS AND MOBILITY TONIGHT AT 6:30pm! Regular classes... READ MORE

CrossFit Cape Cod WOD AMRAP 15 Minutes 45 Double Unders 30 Front Rack Lunge Steps 95/65 15 Kettlebell Swings 2/1.5 If you have time do the C. Part from the A.T. Advanced Training A. 3 Snatches Every :90 seconds x 10 rounds B. Max Back Squat For The Day C. 3 Rounds 5 x Snatch Grip... READ MORE

CrossFit Cape Cod WOD “The Bear Complex” 5 Rounds Rest As Needed 7 “Sets” -1x Power Clean + -1x Front Squat + -1x Push Press + -1x Back Squat + -1x Rack Jerk =1 “Set” Do 7 “Sets” For 1 Round. Rest As Needed, Complete 5 Rounds. *Do... READ MORE

CrossFit Cape Cod WOD Deck Of Cards Skill Work Choose 4 Movements and assign Each Movement A Suit Do The Number Of Reps On The Flipped Card. Aces Are 11 Go As Far As You Can In 25 Minutes Or Do Murph If You Missed It On Saturday READ MORE

CrossFit Cape Cod WOD “Murph” 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run We are opening this up to any guests or people from the public that would like to try CrossFit. Beginners can scale to 1/4, 1/2, or team versions of the WOD. READ MORE