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

Month

August 2017

crossfit Cape cod 9-1-17

CrossFit Cape Cod – CrossFit   Metcon (AMRAP – Reps) Amrap 4 1,2,3,4 5, etc. climbing in reps of power cleans 135/95 HSPU box jump overs 24/20 Rest 2 min Amrap 8 min start where you left off on rep count Rx + use 185/135 and do 45# deficit HSPU Optional Work 100...
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Crossfit Cape Cod 8-31-17

CrossFit Cape Cod – CrossFit   Metcon (Time) 5 rounds for time of: 400m Run 30 Wall Balls, 20/14   This Friday 9-1-17 will be our last 9:30 am class for the summer and Monday 9-4-17 Labor Day we have 2 classes only at 9am and 10am.
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Crossfit Cape Cod 8-30-17

CrossFit Cape Cod – CrossFit Metcon (Time) 10.9.8.7.6.5.4.3.2.1 reps of: Jerk, 155/105 2.4.6.8.10.12.14.16.18.20 reps of: Pull upsfrom the rack is ok Metcon (No Measure) 3 rounds not for time: 30 Back Extensions 20 GHDSU 10 Strict TTB Optional Work Overhead Squat...
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Crossfit Cape Cod 8-29-17

CrossFit Cape Cod – CrossFit   Metcon (Time) 3 RFT: 500m Row 12 box jumps 24/20 21 dumbell snatches 50/35 Front Squat (6-6-6-6) 4 set of 6 across
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Crossfit Cape Cod 8-28-17

CrossFit Cape Cod – CrossFit Metcon (Time) 3 rounds for time of: 10 C2B 10 Front Squats, 165/115 10 hand release push ups Metcon (AMRAP – Rounds) EMOM 14 1st min. 10 Wall Balls, 20/14 2nd min. 30 Du’s RX PLUS use a 30#/20 ball and do 40 double unders
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Crossfit Cape Cod 8-27-17

CrossFit Cape Cod – CrossFit   Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run
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Crossfit Cape Cod 8-26-17

CrossFit Cape Cod – CrossFit Metcon (Time) 3 rounds: 20 Wallballs 20/14 20 Kettlebell Sumo-Deadlift High Pulls 70/53 20 Box Jumps 24/20 20 wallball sit ups 20/14 10 Calories on the Rower Rest :1 minScore is total time including rest after first 2 rounds
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Crossfit Cape Cod 8-25-17

CrossFit Cape Cod – CrossFit Metcon (Time) 24 Burpees, followed by: 3 rounds of: 12 Deadlifts 135/95 9 Hang Power Cleans 6 Shoulder-to-Overhead Then finish with pull ups (Men 7, Women 5) Rx plus do muscle ups and use 155/105
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Crossfit Cape Cod 8-24-17

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20: 8 dumbbell push press 50s/35s 8 kettle bell swings 53/35 8 Box Jumps, 24/20
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Crossfit Cape Cod 8-23-17

CrossFit Cape Cod – CrossFit   Metcon (Time) 21-15-9: Squat Snatch, 95/65 C2B Pull ups Metcon (Weight) Snatch Complex EMOM 10 Snatch Deadlift + Squat Snatch + OHS. Choose a weigh that you can move and still look pretty. Optional Work Ten & Ten (AMRAP – Rounds...
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