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

Month

May 2016

Crossfit Cape Cod 6-1-16

CrossFit Cape Cod – CrossFit Push Press (5-5-5-5) Metcon (Time) 4 rounds for time Run 400 10 kbs 53/35 10 burpees 10 wall balls 20/14 RX plus 70/53 on KB, burpee to 6″ target, 30/20 wall ball 10′ target Optional Work Metcon (7 Rounds for reps) parallete L sit...
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Crossfit Cape Cod 5-31-16

CrossFit Cape Cod – CrossFit Front Squat (5-5-5-5) do all sets at 80% of your 1 rep or estimated one rep max. Metcon (Time) 1-2-3-4-5-6-7-8-9-10 box jumps 24″/20 deadlifts 80% of your 1RM finish with 100 double unders
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Crossfit Cape Cod 5-30-16

CrossFit Cape Cod – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005....
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Crossfit Cape Cod 5-29-16

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds) EMOM 20 even 10 SDLHP 95#/65# odd 15 ring dips
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Crossfit Cape Cod 5-28-16

CrossFit Cape Cod – CrossFit Metcon (Time) Teams of 2-3 for time 1000m row 500 double unders 400m sled push 50m up and back with 135#/90# on the sled 300 sit ups 200 push press 95#/65# 100 burpees over the bar
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Crossfit Cape Cod 5-27-16

CrossFit Cape Cod – CrossFit Metcon (Time) 6 Body Weight Power Cleans/12 Box Jump Overs (24″/20″)/24 hand release Push-Ups 5 Body Weight Power Cleans/10 Box Jump Overs/20 hand release Push-Ups 4 Body Weight Power Cleans/8 Box Jump Overs/16 hand release Push-Ups 3 Body...
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Crossfit Cape Cod 5-26-16

CrossFit Cape Cod – CrossFit Skill work Metcon (12 Rounds for reps) EMOM 12 your choices 1 movement on the even 1 movement on the odd pick something you need to get better at this is slow and controled movements for quality not for elevated heart rate. Form is everything!...
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Crossfit Cape Cod 5/25/16

CrossFit Cape Cod – CrossFit The Other Total (Total Weight) Clean Bench Press Overhead Squat
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Crossfit Cape Cod 5-24-16

CrossFit Cape Cod – CrossFit Metcon (Time) for time 200m run 21 front rack walking lunge 135#/95# 400m run 15 FRWL run 600m 9 FRWL run 800m RX plus 155#/115# Optional Work Metcon (No Measure) 4 rounds for quality 5 skin the cats 10 L sit pull ups 20 v ups
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crossfit Cape Cod 5-23-16

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds) The goal is to make it to 30 minutes. Odd minutes: Row for Calories 20/15 Even minutes: 1 Round of Cindy RX plus go to 40 minIf during your warm-up you realize the amount of work is not sustainable then scale it to...
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