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

Month

November 2017

Crossfit Cape Cod 11-21-17

CrossFit Cape Cod – CrossFit   Back Squat (1-1-1-1) Metcon (Time) Complete 3 rounds for time: 1000m row 20 wall balls 20/14 30 hand release push ups   *******Holiday schedule… No 6:30pm class Wednesday night and 1 class at 9am on Thanksgiving day. ***********
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Crossfit Cape Cod 11-20-17

CrossFit Cape Cod – CrossFit   Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups Optional Work G: week 3 MU Max effort (No Measure) Practice: Toe Nail progression, by now the elbow transition should be...
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Crossfit Cape Cod 11-19-17

CrossFit Cape Cod – CrossFit   Metcon (AMRAP – Rounds and Reps) AMRAP 20 10 (each arm) 1 arm Russian KB swings 53/35 5 burpee box jump overs 24″/20″ 200m sprint
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Crossfit Cape Cod 11-18-17

CrossFit Cape Cod – CrossFit   The Old 26 amrap (AMRAP – Rounds and Reps) In teams of 2 or 3 AMRAP 26 2 x 50m sled push while partner bear crawls (45/25) 20 pull ups (while your partner hangs from the bar in a tuck position) 20 push ups (while your partner holds...
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Crossfit Cape Cod 11-17-17

CrossFit Cape Cod – CrossFit   ???????Mystery WOD???????   Optional week 2 MU Max Effort (No Measure) Practice: Review Toe Nail Spot A: 10×1 Toe Nail Transition B: 10x ME Ring Pull Up Hold *This means pulling all the way to sternum and holding, not just chin...
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Crossfit Cape Cod 11-16-17

CrossFit Cape Cod – CrossFit   Push Jerk (5-5-5-5) Metcon (AMRAP – Reps) AMRAP 18 1st round 2 box jumps 24″/20″ 2 STOH 95/65 then 4,4 then 6,6 then 8,8……adding 2 reps of each every round completed. RX plus 30″/24″ box 115/75...
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Crossfit Cape Cod 11-15-17

CrossFit Cape Cod – CrossFit   Metcon (Time) 27-21-15 reps for time of: back squats 155/105 Handstand push-ups complete 50 double unders after each round. Metcon (AMRAP – Rounds) EMOM 10 15 GHDSU Optional Work G: Week 2 MU volume (No Measure) Practice: Top down...
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Crossfit Cape Cod 11-14-17

CrossFit Cape Cod – CrossFit   Metcon (AMRAP – Rounds) EMOM 20 even 5 burpee pull ups odd 15 toes to bar
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Crossfit Cape Cod 11-13-17

CrossFit Cape Cod – CrossFit   Front Squat (3-3-3-3) Metcon (Weight) EMOM 12 1squat clean and 1 front squat at todays heavies weight of 3* (Scale if needed) around 90-95% of 1 rep max clean Optional Work G: week 2 MU strength (No Measure) Practice: Gymnastic swing with...
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Crossfit Cape Cod 11-12-17

CrossFit Cape Cod – CrossFit   Push Press (2-2-2-2) Metcon (AMRAP – Rounds) EMOM 30 min 1..30m sled push 90/45 min 2..1 rope climb, 5 burpees min 3.. 200 m run
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