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Mashpee, MA 02649
(508) 648-5648

Month

January 2016

Crossfit Cape Cod 2-1-16

CrossFit Cape Cod – CrossFit Weightlifting Front Squat (3 rep max) find a 3 rep max then do 2 sets of 3 @ 90% Metcon Metcon (AMRAP – Reps) AMRAP: 12 min Cleans 135#/95# At the top of every minute: 5 Burpees Over the bar Optional Work Metcon (Weight) Every other Minute...
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Crossfit Cape Cod 1-31-16

CrossFit Cape Cod – CrossFit Metcon Metcon (Time) 5 rounds for time of Run 2oo 2 rope climbs 4- 30 ft shuttle sprints 60 double unders 8 kettle bell swings 70#/53#
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crossfit Cape Cod 1-30-16

CrossFit Cape Cod – CrossFit The Don (Time) For time: 66 Deadlifts, 110# 66 Box jump, 24″ 66 Kettlebell swings, 1.5 pood 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55# 66 Wall ball shots, 20# 66 Burpees 66 Double-unders In honor of U.S. Marine Corporal...
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Crossfit Cape Cod 1-29-16

CrossFit Cape Cod – CrossFit Metcon CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# CrossFit Games Open 15.1A (Weight) 6-Minutes to Establish: 1-RM Clean and Jerk
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Crossfit Cape Cod 1-28-16

CrossFit Cape Cod – CrossFit Metcon Metcon (Time) 3 rounds for time 30 Kettlebell Swings, 53#/35# 30 Burpees 30 Sit-ups
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Crossfit Cape Cod 1-27-16

CrossFit Cape Cod – CrossFit Weightlifting First Find A 5 rep max Deadlift ( sets of 5 reps @ 90%) Then 2 sets of 5 at 90% of the 5 RM Metcon Metcon (Time) For Time 15-10-5-10-15 Cal. Row Wall Ball 20/14 Optional Work Metcon (Time) For time 15-12-9-6-3 Pistols 6” Deficit HSPU
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Crossfit Cape Cod 1-26-16

CrossFit Cape Cod – CrossFit Gymnastics 3 round not for time. Max reps strict pull ups strict ring dips Scale: use the thinest band you can and preform max rep. stay with that same band through all 3 sets. Pull-ups (max reps) Ring Dips (Max Reps) Metcon Metcon (AMRAP...
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Crossfit Cape Cod 1-25-16

CrossFit Cape Cod – CrossFit Weightlifting Front Squat (5 rep max) Find a 5 rep max then do 2 set of 5 @90% of that 5 rep max Metcon Metcon (AMRAP – Reps) 4 Cycles of: 3 Min AMRAP 2 Min Rest between Clean and Jerk 1st Cycle: 95/65 2 min rest 2nd Cycle: 115/75 2min...
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Crossfit Cape Cod 1-24-16

CROSSFIT CAPE COD 1-24-16 Class Canceled !! Shovel your drive way for time! Don’t forget to alternate hands. Have fun stay safe!
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Crossfit Cape Cod 1-24-16

CrossFit Cape Cod – CrossFit Metcon Metcon (Time) 21-15-9 reps for time of: Back squats 135#/95# (from the rack) Broad jumps over mat OH walking lunge 95#/75#
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