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Mashpee, MA 02649
(508) 648-5648

Month

January 2018

Crossfit Cape Cod 1-16-18

CrossFit Cape Cod – CrossFit   Skill work 10 min, to work on muscle up skill/progressions in the rings OGAR STRONG (AMRAP – Rounds and Reps) AMRAP14 3 TNG Snatches – you choose weight 1 Muscle up 12 Wall Balls 20/14 Scale for muscle up is ring row and ring...
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Crossfit Cape Cod 1-15-18

CrossFit Cape Cod – CrossFit   Metcon (AMRAP – Rounds) EMOM10 Odd: 2 Rope Climbs Even: 2 x 1-arm DB OHS – complete 2 on the left arm, then 2 on the right, you choose the weight. (Note weight in comments.) Metcon (Time) 3 RFT: 15 C2B Pull ups 12 Lateral...
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Crossfit Cape cod 1-14-18

CrossFit Cape Cod – CrossFit   Metcon (AMRAP – Rounds and Reps) AMRAP30 3 deadlifts 155/105 6 hang power cleans 155/105 9 front squats 155/105 run 400m
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Crossfit Cape Cod 1-13-18

CrossFit Cape Cod – CrossFit   Metcon (Time) 30 Snatches for time, 155/105 – power or squat. EMOM complete 30 Double unders Optional Work Metcon (No Measure) 5×10 (GHD hold) Bench Press These are not for load. Use an empty bar. Don’t let the bar drift...
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C3 Barbell 1-12-17

CrossFit Cape Cod – C3 Barbell Club classic 10 (No Measure) Clean & jerk – 77% x 1 x 3 Snatch – 72% x 1 x 3 Clean pull – 95% (of clean) x 3 x 3 Clean deadlift – 103% (of clean ) x 3 x 3 Back squat – 78% x 3 x 5; follow...
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Crossfit Cape Cod 1-12-18

CrossFit Cape Cod – CrossFit Metcon (Time) Complete for time 1K Row 30 Deads, 185/135 20 Front Squats, 185/135 30 Deads, 185/135 1K Row Metcon (Weight) 7×1 3-Pos. Pausing Snatch Pull – climbing. Pause for 2 seconds at each position, checking to to ensure proper...
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CrossFit Cape Cod 1-11-18

CrossFit Cape Cod – CrossFit   Back Squat (5×5 across) Metcon (Time) Hold a handstand for 6 min (Only heels against the wall) every time you break complete: 30′ of burpee broad jumps 10 back squats 185/135 Scale on the box with wrist and shoulders stacked.
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C3 Barbell

CrossFit Cape Cod – C3 Barbell Club Metcon (Weight) 7×1 3-Pos. Pausing Snatch Pull – climbing. Pause for 2 seconds at each position, checking to to ensure proper positioning. Position 1: At Knees – looking for vertical shins and chest as high as possible....
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Crossfit Cape Cod 1-10-18

CrossFit Cape Cod – CrossFit   Metcon (3 Rounds for reps) 3 Rounds, Max reps of: 1 min Box Jump Overs 24″/20″ 1 min TTB 1 min Deads, 225/155 1 min Rest Metcon (AMRAP – Rounds) EMOM12 Odd: 5 OHS below 50% of 1RM Even: 50 Double unders if you struggle...
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Crossfit Cape Cod 1-9-18

CrossFit Cape Cod – CrossFit   Metcon (Time) For time complete: 21 Thrusters, 115/75 9 MU 15 Thrusters, 115/75 7 MU 9 Thrusters, 115/75 5 MU Scale for MU is toe nail transition in low rings or ring pull ups or bar pull ups and ring dips. Metcon (Weight) EMOM 5 5...
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