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

Month

January 2016

Crossfit Cape Cod 1-18-16

CrossFit Cape Cod – CrossFit Weightlifting Thruster (3-3-3-3) Establish a 3 rep max thruster Metcon Metcon (No Measure) with a 20 min clock. 5 round min 1- :20 sec L sit hang hold min 2- :30 squat plate hold in front 25#/10# min 3- :40 plank hold min 4- 1:00 hand stand hold...
READ MORE

1-17-16

CrossFit Cape Cod – CrossFit Metcon Metcon (Time) For time 50-40-30-20-10 wallballs 20#/14# single unders Rx plus – on the singles under’s only. double the amount of reps, but keep them singles. Don’t do double unders.
READ MORE

Crossfit Cape Cod Sunday January 17th 2016 WOD

Crossfit Cape Cod 1-17-16 Metcon for time 50-40-30-20-10 wallballs single unders Rx plus option – On the singles under’s only. double the amount of reps, but keep them singles.  Don’t do double unders.
READ MORE

1-16-15

CrossFit Cape Cod – CrossFit Weightlifting Back Squat (2-2-2-2-2) working up to a heavy set with an 18 min clock Metcon (AMRAP – Reps) 1 min each station back ext wall balls 20#/14# cal row push ups sumo deadlift high pull 95#/65# ring dips sit ups box jumps 24/20...
READ MORE

Crossfit Cape Cod Saturday January 16th 2016 WOD

Crossfit Cape Cod 1-16-16 strength back squat 2-2-2-2-2 metcon 1 min each station back ext Wall Ball 20#/14# cal row push ups sumo dead lift high pull 95#/65# ring dips sit ups box jumps 24/20 optional 4 set  go for unbroken  rest as needed between sets 5 bar muscle ups 10 chest...
READ MORE

1-15-16

CrossFit Cape Cod – CrossFit Weightlifting Split Jerk (1-1-1-1-1) work up to a heavy 1 rep focusing on speed under the bar. Metcon Metcon (Time) 21-15-9 kb swings 70#/53# front squat 135#/95# Optional Work Metcon (No Measure) EMOM 14 min odds 5 muscle ups evens 20 pistols
READ MORE

Crossfit Cape Cod Friday January 15th 2016 WOD

Crossfit Cape Cod 1-15-16 Strength split jerks work up to a heavy single not a max focus on speed under the bar Metcon 21-15-9 kb 70#/53# front squats 135#/95# optional emom 14 Odd 5mu even 20 pistols Check out this Wodapalooza link to watch coach Mason and some of the other Best...
READ MORE

1-14-16

CrossFit Cape Cod – CrossFit Skill work This is the time to develop technique, muscle memory and focus on body awareness. Choose movements you find to be difficult and practice them at a sustainable pace. The conditioning element is just part of the fun. Metcon (No Measure)...
READ MORE

Crossfit Cape Cod Thursday January 14th WOD

Love this guy! Crossfit Cape Cod 1-14-16 skill work emom 12 pick 2 movements and reps for about 40 sec of work 1 movement one odd 1 movement on the even then pick 2 different movements emom 12
READ MORE

1-13-16

CrossFit Cape Cod – CrossFit Metcon Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight Optional Work Metcon (Time) for time 4 rounds 20 back ext 20 du 20 GHDSU
READ MORE