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

Month

January 2017

Crossfit Cape cod 2-1-17

CrossFit Cape Cod – CrossFit Metcon (Time) For time: 9 bar muscle-ups 21 push jerks, 115/75 7 bar muscle-ups 15 push jerks, 115/75 5 bar muscle-ups 9 push jerks, 115/75 Sub for bar muscle ups is 9 chest to bar pull ups then 9 ring dips….. Metcon (Weight) EMOM 10 1...
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Crossfit Cape Cod 1-31-17

CrossFit Cape Cod – CrossFit Skill work Burpee pull over (1-1–1-1) Skill work of the burpee pull over Metcon (3 Rounds for reps) AMRAP 3 min 20 wall ball buy in 20/14 15 power cleans 95/65 15 bar facing burpees rest 3 min AMRAP 3 20 wall ball buy in 10 power cleans...
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Crossfit Cape Cod 1-30-17

CrossFit Cape Cod – CrossFit Overhead Squat (3-3-3-3-3) establish a 3 rep max for the day. 21-15-9 (Time) 21-15-9 deadlifts 115/75 squat snatch 115/75 do 50 double unders after each set of 21-15-9 completed Rx plus 135/95 Optional Work Metcon (Time) 3 rounds for time 1-50m...
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Crossfit Cape Cod 1-29-17

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds and Reps) With a partner, 4 rounds for time 1 person is rowing 500m the other partner completes as many rounds as possible of until 5 push ups 10 goblet squats 53/35 15 kettle bell swings 53/35 switching when partner...
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Crossfit Cape Cod 1-28-17

CrossFit Cape Cod – CrossFit Double Chipper (Time) 50 deadlifts 135/95 40 box jumps 24/20 30 pull ups 20 squat cleans 10 shoulder 2 overhead 50 sit ups 40 hand release push ups 30 front rack lunges 20 overhead squats 10 burpee pull ups RX plus.. C2B pull ups, toes to bar...
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Crossfit Cape Cod 1-27-17

CrossFit Cape Cod – CrossFit Lurong wod 2 (level3) open (Time) Complete 50-40-30-20-10 of the following movements for time: 50 Wall Balls – 20 lbs. to 10 ft. target 50 Double Unders 50 Wall Sit Ups 40 Wall Balls 40 Double Unders 40 Wall Sit Ups Continue 30-20-10 17:00...
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Crossfit Cape Cod 1-26-17

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds) EMOM 30 min 1, cal row 15/12 min 2, Deadlifts 5 reps @ 55% min 3, 10 bar facing burpees   **** This ¬†Sunday at 4:00pm Coach Amy will be holding a mobility/yoga class here at Crossfit Cape Cod. It’s a...
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Crossfit Cape Cod 1-25-17

CrossFit Cape Cod – CrossFit Bench Press (1-1-1-1) CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders Sub for Muscle ups are toe nail muscle ups in low rings or 14 ring rows and 14 dips. Optional...
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Crossfit Cape Cod 1-24-17

CrossFit Cape Cod – CrossFit Bradshaw (Time) 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-unders In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009 To...
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Crossfit Cape Cod 1-23-17

CrossFit Cape Cod – CrossFit CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9 Thrusters, 95# / 65# Split Jerk (1-1-1-1-1) work up to a heavy single...
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