Month

CrossFit Cape Cod WOD 10 x  1 Minute Rounds 3 Deadlifts 75% Of 1RM* 25 Double Unders Max Number Of Burpees * Do Not exceed 315/205 Rest 2 Minutes Between Rounds Your Score Is Total Number Of Burpees Advanced Training On The Minute For 12 Minutes ODD: 5 Bar Muscle Ups EVEN: 10... READ MORE

CrossFit Cape Cod WOD A. Thrusters 3 On The Minute For 10 Minutes B. Jackie 1000m Row 50 Thrusters 45/35 30 Pull Ups For Time Advanced Training 4 Rounds Not For Time 50m Sled Walk 135/65 30 Weighted Sit Ups 1.5/1 READ MORE

CrossFit Cape Cod WOD Whittman 7 Rounds For Time 15 Kettlebell Swings 1.5/1 15 Power Cleans 95/65 15 Box Jumps 24/20 Please note that the schedule is now 5:30am, 8am, 9am, and regularly scheduled afternoon and evening classes. Kids Classes At 9am! Advanced Training Overhead Squat... READ MORE

CrossFit Cape Cod WOD Clean and Jerk Ladder 1 The First Minute, 2 The Second Minute, 3 The Third Etc. Until You Can No Longer Complete The Reps Within The Minute. If you Clean and Jerk 225/155 or More Use 135/95 205/135 Use 115/85 185/115 Use 105/75 Follow This Pattern To Choose... READ MORE

CrossFit Cape Cod WOD A. Back Squat 4-4-4-4-4 B. Pull Up Ladder 1 The 1st Minute, 2 The 2nd, 3 the 3rd etc. till you can’t complete the reps in the minute. Advanced Training (Do Chest To Bar On The Pull Up Ladder) 45 Squat Cleans 135/95 At The Top Of Every Minute Do 5... READ MORE

CrossFit Cape Cod WOD 5 Rounds For Time 10 Toes To Bar 10 Power Snatch 75/55 10 Wall Balls 20/14 Next Week 8:30 and 9:30am will switch to 8am and 9am for the summer. We will have Kids classes and daycare at 9am. Saturday schedule is now 7am,8am,and 9am READ MORE

CrossFit Cape Cod WOD AMRAP 3:00 Row  20 Calories 30 Box Jumps 24/20 40 Push Ups 50 Deadlifts 185/135 Rest 3:00 AMRAP 6:00 Rest 3:00 AMRAP 9:00 Score Each Round By How Far You Get Advanced Training A. Snatch 80% 10 Reps B. 60 GHD Sit Ups 60 Oblique Tilts With Barbell (Slow and... READ MORE

CrossFit Cape Cod WOD A. Hang Power Clean Work To 95% B. 3 Rounds For Time 15 Hang Power Cleans 135/95 15 Burpees Advanced Training On The Minute For 10 Minutes ODD: Max Unbroken Strict Presses 115/75 EVEN: Max Strict Chest To Bar Pull Ups in :40sec READ MORE

Caption Contest!!! Free Tee Shirt To The Best Caption!!! CrossFit Cape Cod WOD 4 Rounds For Time Run 400m 50 Air Squats Advanced Training “10 Minute Nate” AMRAP 10 Minutes 2 Muscle Ups 4 HSPU’s 8 KB Swings 2/1.5 Massage From 4-6pm tonight! Next Week Our Schedule... READ MORE

CrossFit Cape Cod WOD 45 Squat Cleans 135/95 At The Top Of Every Minute Perform 5 Burpees Massage Monday From 4-6! READ MORE