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

Month

March 2017

Crossfit Cape Cod 4-1-17

April fools!!!! ……..No Kalsu or is their??????……. CrossFit Cape Cod   Press-Press (Time) 10 Shoulder to over head 95/65 50 Squats 20 STOH 40 Squats 30 STOH 30 Squats 40 STOH 20 Squats 50 STOH 10 Squats Durante Core (No Measure) 5 rounds of 10 hollow...
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Crossfit Cape Cod 3-31-17

CrossFit Cape Cod – CrossFit   Paused Front Squat (4-4-4-4-4) Have a partner count to two while you hold in the bottom. then explosively drive out as fast as you can Metcon (Weight) EMOM 14 1 power clean 1 hang clean 1 hang squat clean Optional Work Metcon (Time) 5...
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Crossfit Cape Cod 3-30-17

CrossFit Cape Cod – CrossFit   Metcon (AMRAP – Rounds and Reps) AMRAP 22 run 200m 20 sit ups 20 walking lunges 20 double unders
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Crossfit Cape Cod 3-29-17

CrossFit Cape Cod – CrossFit   Bench Press (5-5-5-5-5-5-5) hit each set of 5 in a 2 min. window 7 x Metcon (Time) in teams of 2 complete for time 27-21-15-9-6-3 of kettle bell swings 53/35 1 arm overhead kettle bell squats 53/35 alt. burpees over your partner Break up...
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Crossfit Cape Cod 3-28-17

CrossFit Cape Cod – CrossFit   Shoulder Press (10-10-10) Metcon (8 Rounds for weight) EMOM 16 Every 2 min (for a total of 8 rounds) 12 pull ups then as many reps as possible of deadlifts @ 60-80% of 1 rep max. (your choice) (Score is total weight lifted keep track of...
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Crossfit Cape od 3-27-17

CrossFit Cape Cod – CrossFit   Liam (Time) For time: Run 800 meters with a 45-lb. plate 100 toes-to-bars 155-lb. front squats, 50 reps 15-ft. rope climbs, 10 ascents Run 800 meters with a 45-lb. plate Partition the toes-to-bars, front squats and rope climbs as needed....
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Crossfit Cape Cod 3-26-17

  CrossFit Cape Cod 3-26-17   Mike “Dork” Kennedy (Time) 33 Back Squats (225/115) 15 Burpees 33 Deadlifts (225/115) 15 Burpees 33 KB Swings (70/55) 15 Burpees
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Crossfit Cape Cod 3-25-17

CrossFit Cape Cod – CrossFit   Metcon (3 Rounds for reps) AMRAP 3 2 dumbell snatches 50/35 2 box jump overs 24/20 then 4,6,8,10,12,14……. rest 2 min AMRAP 5 starting where you left off dumbell snatches 50/35 box jump overs 24/20 rest 3 min Amrap 7 starting...
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Crossfit Cape Cod 3-24-17

CrossFit Cape Cod – CrossFit   Metcon Crossfit Games 17.5   Tomorrow (Saturday) we will be hosting a ViPR Demo at 10am Come check it out and see how this could benefit your fitness routine. Also on Sunday Coach Amy will be Having another Kick Ass mobility Class at...
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Crossfit Cape Cod 3-23-17

CrossFit Cape Cod – CrossFit   Weighted Pull-ups (3-3-3-3-3) Work up to your hardest set of 3 strict pull ups. with weight or with as little help as possible. CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball...
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