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Mashpee, MA 02649
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Month

July 2016

Crossfit Cape Cod 8-1-16

CrossFit Cape Cod – CrossFit Metcon (3 Rounds for time) 21-15-9 reps of: Power Clean 95/65 toes to bar 5 rounds of: 1 Round of “Cindy” 3 Hang Power Snatch 135/95 For time: 30 Deadlifts 225/155 30 Calorie Row 30 Burpees Over Bar *Rest 5 minutes between workouts.
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Crossfit Cape Cod 7-31-16

CrossFit Cape Cod – CrossFit Metcon (3 Rounds for reps) AMRAP 6 6 medball cleans 20/14 6 wall balls 20 double under Rest 2 min AMRAP 8 8 medball cleans 8 wall balls 40 double unders Rest 2 min AMRAP 4 min 4 medball cleans 4 wall balls 10 double unders
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Crossfit Cape Cod 7-30-16

CrossFit Cape Cod – CrossFit Metcon (Time) 100 air squats run 1 mile 100 air squats Optional Work Metcon (AMRAP – Rounds) EMOM 10 even 1 legless rope climb odd 8 HSPU
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Crossfit Cape Cod 7-29-16

CrossFit Cape Cod – CrossFit Frantasy Land (Time) For time: 21-15-9 reps of: 95/65 thrusters Pull-ups 15-12-9 reps of: 115/75 thrusters Chest-to-bar pull-ups 12-9-6 reps of: 135/95 thrusters Bar muscle-ups Using one bar changing weight scale bar muscle ups with chest to bar...
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Crossfit Cape Cod 7-28-16

CrossFit Cape Cod – CrossFit Gymnastics Gymnastic skill work 12 min to work on HSPU, pull ups, rope climbs, pistols ect. Metcon (AMRAP – Reps) AMRAP 10 Minutes 10 Overhead Walking Lunges Left Arm 53/35 10 Kettle Bell Swings 10 Overhead Walking Lunges Right Arm NOTE:...
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Crossfit Cape Cod 7-27-16

CrossFit Cape Cod – CrossFit Pressing Complex (3-3-3-3) 3 strict press 3 push press 3 push jerk climbing in weight slowly until you fail. 3 reps of each Metcon (AMRAP – Rounds and Reps) AMRAP 18 10 wall balls 20#/14# 10 box jumps 30″/24″ 10 knees to elbow...
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Crossfit Cape Cod 7-26-16

CrossFit Cape Cod – CrossFit Back Squat (5-4-3-2-1) Metcon (Weight) EMOM 16 1 squat snatch 1 hang squat snatch 1 power snatch * building up in weight only if these look and feel good Optional Work EMOM 12 even 7 hspu odd 35 sec DU’s
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Crossfit Cape Cod 7-25-16

CrossFit Cape Cod – CrossFit Bench Press (2-2-2-2) 4 sets of 2 as heavy as possible Across Metcon (AMRAP – Rounds and Reps) Complete as many rounds in 20 minutes as you can of: 15 Push-ups 12 Ring dips 9 Push press 115/75
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Crossfit Cape Cod 7-24-16

CrossFit Cape Cod – CrossFit Metcon (Time) 20 rounds for time 5 wall balls 20/14 10 1 arm KB snatch 53/35 (5 each) 15 squats
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Crossfit Cape Cod 7-23-16

CrossFit Cape Cod – CrossFit Metcon (Time) Run 1mile then 5 rounds of 25 push ups 500m row
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