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

Month

September 2016

Crossfit Cape Cod 10-1-16

*******DON’T FORGET CLASS TOMORROW IS AT 10:30 A.M. ONLY !!!! WE WILL BE DOING THE LIFT UP TEAM WORK OUT PAM TO RAISE MONEY FOR THE CAPE COD CENTER FOR WOMAN. CrossFit Cape Cod – CrossFit Paused Front Squat (5-5-5-5) as heavy as possible across Metcon (4 Rounds for...
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Crossfit Cape Cod 9-30-16

CrossFit Cape Cod – CrossFit ‘Easy’ Mary (AMRAP – Rounds and Reps) Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 Pull-ups 25 Squats Optional Work Metcon (AMRAP – Rounds) EMOM 12 unbroken sets even -14 TTB odd -10 CTB...
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Crossfit Cape Cod 9-29-16

CrossFit Cape Cod – CrossFit Skill work Hand stand skill work 12 min. Metcon (Time) 9-12-15-18-21 reps for time of: power snatches 75/55 knees to elbow push press 75/55
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Crossfit Cape Cod 9-28-16

CrossFit Cape Cod – CrossFit The Other Total (Total Weight) Clean Bench Press Overhead Squat Optional Work Metcon (AMRAP – Rounds) EMOM12 Odd: 5 Muscle Ups Even: 5 Snatches 135/95 Scale The Number As Needed To Maintain The OTM Pace ********Hey everyone Just a reminder...
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Crossfit Cape Cod 9-27-16

CrossFit Cape Cod – CrossFit LURONG #3 HANG WITH THEM (Time) Complete all Rounds for time 10,9,8,7,6,5,4,3,2,1 Hang Squat Clean Thrusters, Bar Facing Burpees LEVEL 3 open & masters 95/65 masters plus 75/55 LEVEL 2 open & masters 75/55 masters plus 65/45 LEVEL 1...
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Crossfit Cape Cod 9-26-16

CrossFit Cape Cod – CrossFit Open Test (AMRAP – Reps) AMRAP 20: 50 Wallballs (20/14) 50 Double-Unders 40 Box Jumps (24/20) 40 Toes-to-Bar 30 Chest-to-Bar Pull-Ups 30 Barbell Facing Burpees 20 Cleans (145/95) 20 Jerks (145/95) 10 Snatches (145/95) 10 Muscle-Ups
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Crossfit Cape Cod 9-25-16

CrossFit Cape Cod – CrossFit Metcon (Time) In teams of 2 21-15-9-9-15-21 bench press 135/95 weighted sit ups 53/35 pull ups
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Crossfit Cape Cod 9-24-16

CrossFit Cape Cod – CrossFit Jennifer (AMRAP – Rounds) 26 Minute AMRAP: 10 pull-ups 15 kettlebell swings, 1.5 pood 20 box jumps, 24-inch box Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013 To learn more about Jennifer click here
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Crossfit Cape Cod 9-23-16

CrossFit Cape Cod – CrossFit 20min C&J ladder (AMRAP – Rounds and Reps) Complete as many reps as possible in 20 minutes of: 135/85. clean and jerks, 15 reps Rest 1 minute 155/95 clean and jerks, 15 reps Rest 1 minute 185/105 clean and jerks, 15 reps Rest 1 minute...
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Crossfit Cape Cod 9-22-16

CrossFit Cape Cod – CrossFit Metcon If you are doing the lurong Challange do this work out if not do the other Metcon. Lurong Challange #2 WOD AMRAP 8 (AMRAP – Reps) AMRAP 8min 5 Deadlifts 4 Hang Cleans 3 Front Squats 2 Shoulder to Overhead 1 Ground To Overhead Metcon...
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