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

Month

January 2016

Crossfit Cape Cod Thursday January 7th 2016 WOD

Crossfit Cape Cod Thursday 1-7-16 Met con 250m row 20 air squats 250m row 20 box jumps 24″/20″ 250m row 20 KB swings 1.5/1 250m row followed by 3 rounds not for time 25 banded good mornings 25 weighted sit ups EVENT Coach Amy will be holding a mobility class This...
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Crossfit Cape Cod Wednesday January 6th 2016 WOD

Crossfit Cape Cod Wednesday 1-6-16 Strength Push press 3-3-3-3-3 Met con 2 min of work of double unders rest 1min 2min of Ctb pull ups rest 1 min 2 min of Ring dips rest 1min 2 min sit ups score is total reps of each Optional 10 min of work muscle up progression working from the...
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Crossfit Cape Cod Tuesday January 5th 2016

Crossfit Cape Cod Tuesday 1-5-16 Met-con 5 Rounds for time 21 MedBall Cleans (20#/14#) 15 Wall balls 9 Lateral Burpees over Medball Optional Snatch balance Work up to a heavy double Coach Amy will be holding a mobility class at 10 am on Saturday so come on in and get loose! Also...
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Crossfit Cape Cod Monday January 4th 2016 WOD

Crossfit Cape Cod Monday 1-4-16 Strength Back squat 3-3-3-3-3 @ 85% Met Con Row 5k Optional parallette L sit holds 5 round of 20 sec work 40 sec rest Congratulations to Jen Petit- Member of the Month Jen has been here for a little over a year and has made such tremendous...
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Crossfit Cape Cod Sunday January 3rd 2016 WOD

Crossfit Cape Cod Sunday 1-3-16 Team Wod For time, each athlete moves through stations of: 30-calorie row Dead lift hold while teammate rows (225 / 155 lb.) then switch 30 handstand push-ups Handstand hold while teammate performs HSPU then switch 30 toes-to-bars Static hang while...
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Crossfit Cape Cod Saturday January 2nd 2016 WOD

Crossfit Cape Cod Saturday 1-2-16 Strength bench press 5-5-5-5-5 @80% Met-con amrap 18 1 rope climb 3 power snatch 135#/75# 5 bar facing burpees Optional establish max unbroken pull ups bent over barbell rows same number as max pull ups @135#/75# There will be a paleo tasting...
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