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

Month

June 2016

crossfit Cape Cod 6-11-16

CrossFit Cape Cod – CrossFit Pistols (5-5-5-5) work on pistol progressions or weighted pistols slow and controled () Metcon (Time) for time Run 800 then 3-6-9-12-15 chest to bar pull ups burpee box jumps 24”/20″ Run 800 Optional Work Metcon (AMRAP –...
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Crossfit Cape Cod 6-10-16

CrossFit Cape Cod – CrossFit Shoulder Press (5-5-5) work up to a heavy set and try to maintain across Metcon (Time) 2016 regionals event 7 21 Thrusters 95#/65# 3 rope climbs 15 Thrusters 2 Rope climbs 9 Thrusters 1 rope climb 10 min time cap RX Plus rope climbs legless and...
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Crossfit Cape Cod 6-9-16

CrossFit Cape Cod – CrossFit Metcon (4 Rounds for reps) 4 X 4-minute rounds of: 15 wall ball shots, 20/14 ball to 12’/10′ (yes 12 and 10) 30 medicine ball cleans, 20#/14# max reps of double unders Rest 3 minutes between rounds. ****Don’t forget tonight at...
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Crossfit Cape Cod 6-8-16

CrossFit Cape Cod – CrossFit AdamBrown (Time) Two Rounds For Time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24″ box 24 Wallball shots, 20 pound ball 195 pound Bench press, 24 reps 24 Box jumps, 24″ box 24 Wallball shots, 20 pound ball 145 pound Clean, 24...
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Crossfit Cape Cod 6-7-16

CrossFit Cape Cod – CrossFit Back Squat (3-3-3-3) work up to heavy set across all sets Metcon (AMRAP – Rounds) EMOM 18 Even 5 strict pull ups & 5 strict ring dips Odd 10 push press 95#/65# (no rack, from the ground) RX plus wear a 20# vest***NEW SATURDAY HOURS...
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Crossfit Cape Cod 6-6-16

CrossFit Cape Cod – CrossFit Snatch Pull (3-3-3-3) work up to a heavy set of 3 unbroken focus on hook grip and a massive jump and shrug CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# ***NEW SATURDAY...
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Crossfit Cape Cod 6-5-16

CrossFit Cape Cod – CrossFit Metcon (Time) For time: 1,000-meter row 100 push-ups 750-meter row 75 push-ups 500-meter row 50 push-ups
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Crossfit Cape Cod 6-4-16

CrossFit Cape Cod – CrossFit Metcon (Time) Complete The following for time run 800m 100 double under 80 sit ups 50 DU’s 60 knees to elbow 50 Du’s 40 ghdsu 100 DU’s run 800m Optional Work Metcon (Weight) EMOM 10 2 unbroken squat snatch 1 Legless rope climb
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Crossfit Cape Cod 6-3-16

CrossFit Cape Cod – CrossFit Metcon (6 Rounds for reps) 3 Rounds Max Reps of both Strict HSPU in 30 seconds – rest 1 minute between sets… finish all strict sets before moving to kipping Then: 30 seconds max reps Kipping HSPU – rest 1 minute after each set If we don’t...
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Crossfit Cape Cod 6-2-16

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Reps) AMRAP 24 24 medball cleans 20/14# 24 cal row 24 KB snatches 12 each hand 53#/#35 Post times to comments below…. Wonder why the WOD hasn’t posted in Wodify? Don’t worry it will be there by the time...
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