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

Month

July 2015

CrossFit Cape Cod Saturday August 1st

Last Years Masters Comp Was Way To Much Fun! Join Us August 15th For This Years Masters Comp! CrossFit Cape Cod WOD Ring push-up ladder Rest 5 minutes Body-weight front squat ladder For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps...
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CrossFit Cape Cod Friday July 31st

CrossFit Cape Cod WOD Tabata :20 Seconds On, :10 Seconds Off Row (Cal.) 1:00 Rest Sit Ups 1:00 Rest Box Jumps 24/20 1:00 Rest Back Extensions Score Total Number Of Reps Advanced Training 10=8-6-4-2 Thrusters 135/95 10 Chest To Bar Pull Ups After Every Set For Time Upcoming Events...
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CrossFit Cape Cod Thursday July 30th

CrossFit Cape Cod WOD A. Clean and Jerk 1-1-1-1-1 B. 10 Rounds* 1 Clean and Jerk 165/115 (Or 70%) 5 Pull Ups 10 Push Ups 15 Air Squats *20 Minute Time Cap August 15th Is The Masters Comp! Register To Compete Or Sign Up To Volunteer At The Front Desk! First WOD Released Double...
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CrossFit Cape Cod Wednesday July 28th

CrossFit Cape Cod WOD A. Back Squat 2-2-2-2-2 B. AMRAP 10 Minutes 10 Overhead Walking Lunges Left Arm 10 Kettle Bell Swings 10 Overhead Walking Lunges Right Arm RX 1.5/1 Advanced Training On The Minute For 15 Minutes Minute 1: 3-6 Muscle Ups Minute 2: Strict Toes To Bar (Control...
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CrossFit Cape Cod

CrossFit Cape Cod WOD 4 x 6 Minute Rounds 1 Minute Deadlift 225/155 1 Minute Burpees Run 400m Rest With The Remaining Time In The 6:00 When You Return From The Run Advanced Training Snatch Balance 1-1-1-1-1-1-1 Hang Snatch 1-1-1-1-1-1 Try To Keep Rests To Less Than 3:00 If you...
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CrossFit Cape Cod Monday July 27th

CrossFit Cape Cod WOD 4 Rounds For Time 10 Push Press 135/95 15 Pull Ups 20 Box Jumps 24/20 25 Wall Balls Advanced Training 4 Rounds 15 GHD Sit Ups 15 Back Extensions 30 Double Unders
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CrossFit Cape Cod Sunday July 26th

CrossFit Cape Cod WOD Helen 3 Rounds For Time Run 400m 21 Kettlebell Swings 1.5/1 12 Pull Ups Sign Up At The Desk To Judge Or Volunteer August 15th!
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CrossFit Cape Cod Saturday July 25th

CrossFit Cape Cod WOD The Chief 5 Cycles 3 Minutes AMRAP 3 Power Cleans 6 Push Ups 9 Air Squats Rest 1 Minute (Pick Up Where You Leave Off Each Cycle) Advanced Training 3 Rounds Row 500m Run 400m Rest 3:00 Register For The Masters Comp Here! We also need judges and volunteers!
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CrossFit Cape Cod Friday July 24th

CrossFit Cape Cod WOD A. Back Squat Work Up To A 3 Rep Max For The Day B. Jeremy 21-15-9 Overhead Squats 95/65 Burpees Advanced Training 30 Pistols 3 Rope Climbs 20 Pistols 2 Rope Climbs 10 Pistols 1 Rope Climb For Time
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CrossFit Cape Cod Thursday July 23rd

CrossFit Cape Cod WOD Seven rounds for time of: 5 Handstand push-ups 10 Deadlifts 185/135 10 Chest to bar pull-ups 20 Double-unders Judges and Volunteers will be needed August 15th for the masters comp, let me know if you can help out!
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