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

Month

December 2016

Crossfit Cape Cod 1-1-17

CrossFit Cape Cod – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005....
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Crossfit Cape Cod 12-31-16

CrossFit Cape Cod – CrossFit Optional Work Metcon pick one of the following and complete Metcon (AMRAP – Rounds and Reps) AMRAP 20 min 30 double unders 20 burpee box jump overs 10 kb swings 70/53 100 GHD Sit Ups (Time) for time 100 GHDSU
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Crossfit Cape Cod 12-30-16

CrossFit Cape Cod Clean (1-1-1-1-1) squat or power establish a 1 rep max for the day Optional Work Metcon (AMRAP – Rounds) emom 14 even 1 round of holleymon odd 5 bar muscle ups   Start thinking about your 2017 goals…   Hey guys we have the Luron...
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Crossfit Cape Cod 12-29-16

CrossFit Cape Cod – CrossFit Metcon (3 Rounds for reps) AMRAP 5 Minutes 5 Dead Lifts * 10 Burpees * Advanced Use 275/185 Intermediate 225/135 Beginner 185/115 Rest 5 Minutes AMRAP 7 Minutes Row 10 Calories 20 Sit Ups Rest 5 Minutes AMRAP 5 Minutes Run 400 Max Number Of...
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Crossfit Cape Cod 12-28-16

CrossFit Cape Cod – CrossFit Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Bent Over Row (4×5) working up in weight   Hey guys we have the Lurong challenge starting on January 16th and also the winter warrior starting January 1st. Check them both out and sign...
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Crossfit Cape Cod 12-27-16

CrossFit Cape Cod – CrossFit Snatch (1-1-1-1-1)   Optional Work Metcon (No Measure) 4 ROUNDS OF 10 Candlesticks 5 skin the cats
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Crossfit Cape Cod 12-26-16

CrossFit Cape Cod – CrossFit Metcon OPEN GYM from noon till 3 pm
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Crossfit Cape Cod 12-25-16

CrossFit Cape Cod – CrossFit   Metcon (No Measure) Rest day enjoy your family!!!
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Crossfit Cape Cod 12-24-16

CrossFit Cape Cod – CrossFit 12 Days of Christmas (Time) 1 rope climb 15′ 2 ring dips 3 burpees 4 chest 2 bar 5 toes 2 bar 6 push ups 7 air squats 8 jumping lunges 9 box jumps 24″/20″ 10 wall balls 20#/14# 11 KB 53#/35# 12 front squats 95#/65# Rx plus – muscle ups for...
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Crossfit Cape Cod 12-23-16

CrossFit Cape Cod – CrossFit Bailey on the boat (Time) For time: 42 medicine ball cleans 20/14 21 bench presses* 30 medicine ball cleans 15 bench presses 18 medicine ball cleans 9 bench presses Males body weight, females 3/4 body weight Optional Work Metcon (AMRAP –...
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