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Mashpee, MA 02649
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Month

July 2016

Crossfit Cape Cod 7-22-16

CrossFit Cape Cod – CrossFit Snatch (3-3-3-3) work up to a heavy set of 3 across Metcon (Time) 50 Back Squats 95#/75# 5 Rope Climbs 40 Back Squats 4 Rope Climbs 30 Back Squats 3 Rope Climbs 20 Back Squats 2 Rope Climbs 10 Back Squats 1 Rope Climb from the ground RX plus do...
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Crossfit Cape Cod 7-21-16

CrossFit Cape Cod – CrossFit Gymnastics Muscle up progressions with a 12 min clock work on ring pulls, hips to rings dips, low ring transitions Metcon (1 Rounds for reps) AMRAP 6 12 bar facing burpees 9 dead lifts 185#/135# 6 HSPU Rest 2 min AMRAP 8 12 bar facing burpees 9...
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Crossfit Cape Cod 7-20-16

CrossFit Cape Cod – CrossFit T.J. (Time) For Time: 10 Bench Presses, 185# 10 Strict Pull-Ups Max Thrusters, 135# Repeat the triplet until you have completed 100 Thrusters *Put Rounds in comments In honor of United States Marine Corps Pfc. Anthony “TJ” Antell Jr., 35, of...
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Crossfit Cape Cod 7-19-16

CrossFit Cape Cod – CrossFit Front Squat (5-4-3-2-1) Keep it heavy across work up to a 1rep max for the day Metcon (2 Rounds for reps) 2 Rounds 4:00 Minutes Row (Cal.) 3:00 Minutes Box Jump Overs 24″/20″ 2:00 Minutes Sit Ups Rest 2:00 between rounds Optional...
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Crossfit Cape Cod 7-18-16

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Reps) Complete as many reps as possible in 20 minutes of: 135/95 clean and jerks, 15 reps Rest 1 minute 155/115 clean and jerks, 15 reps Rest 1 minute 185/135 clean and jerks, 15 reps Rest 1 minute 225/155 clean and jerks,...
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Crossfit Cape Cod 7-17-16

CrossFit Cape Cod – CrossFit Metcon (Time) 8 deadlifts (225 /155lb.) 40 weighted sit-ups or ghd 80 double-unders 4 rope climbs 80 wall-ball shots (20 / 10 lb.) 4 rope climbs 80 double-unders 40 weighted sit-ups or ghd 8 deadlifts (225 /155 lb.)
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Crossfit Cape Cod 7-16-16

CrossFit Cape Cod – CrossFit Metcon (Time) 30 Handstand Push Ups 40 ring dips 50 wall balls 20/14 60 kettle bells 53/35 70 Burpees Optional Work Metcon (AMRAP – Rounds) EMOM 12 Even 1 hang squat snatch 3/4 BW 10 pistols Odd 2 L sit muscle ups
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Crossfit Cape Cod 7-15-16

CrossFit Cape Cod – CrossFit Metcon (Time) in teams of 2 3 Rounds For Time Both People Run 800m or Row 1000m 1 Person Working At A Time* On: 60 squat clean thrusters 95/65 40 hand release Push ups 20 partner sit ups (feet touching facing each other tapping each other hands...
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Crossfit Cape Cod 7-14-16

CrossFit Cape Cod – CrossFit Gymnastics 10 min of hand stand work. holds, kipping, shoulder taps or walks Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP of: 5 Pullups 10 Burpee Box Jump overs* 24″/20″ 15 wall balls 20/14 *you only need to jump over the box you...
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Crossfit Cape Cod 7-13-16

CrossFit Cape Cod – CrossFit Metcon (3 Rounds for reps) 3 Rounds, 1 Minute At Each Station knees to elbow Box Jumps 24/20 Kettlebell Swings 1.5/1 Row (Cal.) Double Unders 1 Minute Rest between rounds Sumo Deadlift (3-3-3-3) 4 set across of a heavy set of three Optional Work...
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