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Mashpee, MA 02649
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Month

October 2016

Crossfit Cape Cod 11-01-16

CrossFit Cape Cod – CrossFit Max Height Box Jump (Distance) Max Height Box Jump Metcon (AMRAP – Reps) Amrap 7 min burpee box jumps 24/20 rest 3 min Amrap 3 min max rep HSPU score is total reps Optional Work Metcon (AMRAP – Rounds) EMOM 12 Even 12 dumb bell...
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Crossfit Cape Cod 10-31-16

CrossFit Cape Cod – CrossFit Back Squat (3-3-3) work up to a heavy set of three across Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 10 chest-to-bar pull-ups 95#/65# back squats, 20 reps 30 double-unders Wod from main site
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Crossfit Cape Cod 10-30-16

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds) EMOM 16 Even 20/15 thruster @45# Odd 20/15 push ups 1000m Row (Time) Max Effort 1000m Row   Congrats Kelly on your first Half Marathon!!! Nice work…
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Crossfit Cape Cod 10-29-16

CrossFit Cape Cod – CrossFit Shoulder Press (2-2-2-2) find a 2 rep max for the day Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips
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Crossfit Cape Cod 10-28-16

CrossFit Cape Cod – CrossFit Team WOD 2 (AMRAP – Rounds) AMRAP 45 min with a partner one person rowing and one person running at the same time Row 500 Run 400
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Crossfit Cape Cod 10-27-16

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 L2 OPEN 135/85 L2 MASTERS 115/65 L1 OPEN 65/35 Front Squat (4-4-4-4) Work up to a 4 rep max for...
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Crossfit Cape Cod 10-26-16

CrossFit Cape Cod – CrossFit Metcon (Time) For time 100 Kb’s 53/35 start with 5 and do 5 burpees at the top of every min. RX plus 70/53 Optional Work Flight test (Time) Double unders 10-20-30-40-50-40-30-20-10 unbroken Mobility Spend 15min working out some kinks
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Crossfit Cape Cod 10-25-16

CrossFit Cape Cod – CrossFit Metcon (Time) 1000m row 21 thrusters 95/65 500m row 15 thrusters 250m row 9 thrusters Rx plus use115/75 Optional Work Bar Muscle-ups (?-?-?) after a warm up 3 attemps for unbroken max rep bar muscle ups
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Crossfit Cape Cod 10-24-16

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds and Reps) 5 rounds For Max reps 3 Minutes on 1 Minute Off 3 Power Snatches 115/75 6 Toes To Bar 9 Box Jumps 24/20 Score Total Rounds Completed. Start where you left off every new cycle. Optional Work Metcon (Time)...
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Crossfit Cape Cod 10-23-16

CrossFit Cape Cod – CrossFit   Warm-up With the class Skill work open gym style. pick an EMOM, Metcon or just work on skill progressions. Mobility With the class Metcon (No Measure) OPEN GYM
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