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Mashpee, MA 02649
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September 2016

Crossfit Cape Cod 9-21-16

CrossFit Cape Cod – CrossFit Back Squat (8-8-8) 3 sets as heavy as possible across Metcon (AMRAP – Rounds and Reps) AMRAP 14 10 over head walking lunges 95/65 8 chest to bar pull ups 40 double unders Optional Work Metcon (AMRAP – Rounds) EMOM 12 even 1 L-sit...

Crossfit Cape Cod 9-20-16

CrossFit Cape Cod – CrossFit 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 Level 3 185/125 Level 2 135/85 L2 masters 115/65 L2 masters plus 95/55 Level 1 65/35 Metcon If...

Crossfit Cape Cod 9-19-16

CrossFit Cape Cod – CrossFit Deadlift (1-1-1) Work up to a 1 rep max for the day Metcon (Time) For time: 21-15-9 Deadlifts 225/155 42-30-18 Bar Facing Burpees RX plus (315/225) Band pull aparts (No Measure) 100 pand pull aparts

Crossfit Cape Cod 9-18-16

CrossFit Cape Cod – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest   ****REMINDER:  The deadline to register...

Crossfit Cape Cod 9-17-16

CrossFit Cape Cod – CrossFit Sprints intervals (Time) 200m sprints 6x resting 3 min in between score your fastest time Hang Snatch (3-3-3-3) work up to a heavy set of 3 only rest in the hang

Crossfit Cape Cod 9-16-16

CrossFit Cape Cod – CrossFit Push Jerk (4-4-4-4) work up to your heaviest set of 4 for the day. If you are doing wodapalooza do a push jerk from the front rack then from the back. back and forth for 4 reps total. to help work on the bear complex transfer under heavy load....

Crossfit Cape Cod 9-15-16

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds and Reps) In teams of 2, complete as many rounds as possible in 15 minutes of: 7 Thrusters, 95#(65#) 7 Burpees over the bar 7 Pull-ups *1 partner will complete a whole round before next partner goes.

Crossfit Cape Cod 9-14-16

CrossFit Cape Cod – CrossFit Metcon (4 Rounds for reps) 6 min at each station- rest 1 min after each station station1 20 GHDSU run 200m station 2 5 wall walks 15 med ball cleans 20/14 station 3 single arm KB over head squats x5 each side 53/35 30′ burpee broad jumps...

Crossfit Cape Cod 9-13-16

CrossFit Cape Cod – CrossFit Metcon Pick one of the following. If you are doing the lurong challange please have someone judge you after they look at the movement standards. 17 min time cap! Baseline L1 (Time) 1 Round for Time: Opens 500 Meter Row 40 Air Squats 30 Wall Sit...

Crossfit Cape Cod 9-12-16

CrossFit Cape Cod – CrossFit Front Squat (5-5-5-5) 4 sets of 5 heavy sets same weight across Metcon (Weight) EMOM 12 1 power clean & 1 squat clean building in weight as heavy as possible