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Month

January 2016

Crossfit Cape Cod Wednesday January 13th WOD

Crossfit Cape Cod 1-13-16 Metcon if we are short on bars for a class find a partner have one person go first and spot each other on the bench. pushing each other but not sacrificing form for intensity! “Linda” 10-9-8-7-6-5-4-3-2-1 Deadlift: 1 1/2 body weight Bench...
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1-12-16

CrossFit Cape Cod – CrossFit Overhead Squat (5-5-5-5) Metcon (AMRAP – Reps) “Death by burpee & pull ups” on min 1 – 1 burpee , 1 pull up min 2 – 2 burpees, 2 pull ups min 3 – 3 burpees, 3 pull ups….ect. go until you can’t...
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Crossfit Cape Cod Tuesday January 12th 2016 WOD

Crossfit Cape Cod 1-12-16 Strength Over head squats building to a heavy set of 5-5-5-5 Met con “Death by burpee & pull ups” on min 1 1 burpee , 1 pull up min 2 2 burpees, 2 pull ups min 3 3 burpees, 3 pull ups…. go until you can’t complete the work on...
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1-11-16

CrossFit Cape Cod – CrossFit Sumo Deadlift (3-3-3-3) Focus on tight set up position, shoulders locked in, core tight. Metcon (AMRAP – Reps) amrap 3 min ascending reps 1,1,1 then 2,2,2… of snatch 75#/45# box jump overs 24″/20″ toes to bar rest 1 min...
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Crossfit Cape Cod Monday January 11th 2016 WOD

Crossfit Cape Cod 1-11-16 Strength Sumo deadlift Build to a heavy set of 3 Met con amrap 3 min ascending reps 1,1,1 then 2,2,2… of snatch 75#/45# box jump overs 24″/20″ toes to bar rest 1 min amrap 6 min Same movements starting from reps you left off rest 2 min...
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Crossfit Cape Cod Sunday January 10th 2016 WOD

Crossfit Cape Cod Sunday 1-10-16 Met con 500 meter row 25 thrusters, 45/35 15 pull-ups 250 meter row 15 thrusters 10 pull ups 100 meter row 10 thrusters 5 pull ups
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Crossfit Cape Cod Saturday January 9th 2016 WOD

Crossfit Cape Cod Saturday 1-9-16 Met Con 50 Walking lunges 40 Push ups 30 Wall Balls 20#/14# 20 Pull up 10 K2E 20 Pull up 30 Wall Balls 40 push ups 50 Walking lunges Optional EMOM 12 odd 2 rope climbs even 155#/105# Cluster x3 EVENT Coach Amy is holding a mobility class at 10 am...
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Crossfit Cape Cod Friday January 8th 2016 WOD

Crossfit Cape Cod Friday 1-8-16 Met con Amrap 17 min (working with 1 bar changing your own weight) 40 Burpees 75/45 pound Snatch, 30 reps 30 Burpees 135/75 pound Snatch, 30 reps 20 Burpees 165/100 pound Snatch, 30 reps 10 burpees 210/100 pound Snatch, as many reps as possible (If...
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Nutrition– January blog

Nutrition Blog 2016 Members- this blog is a place to share your ideas, helpful tips, questions you may have about nutrition that other members could answer.  We have a lot of members that have a great deal of knowledge on nutrition and would be more than willing to help you out...
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January member of the month- Jen Petit

How has Crossfit changed your life? I joined Crossfit in September 2014 right before my fiftieth birthday. I had been running over 20 years and knew I needed something different but wasn’t sure what. I heard someone mention that the most dramatic physical change they had seen in...
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