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

Month

January 2018

Crossfit Cape Cod 2-1-18

CrossFit Cape Cod – CrossFit   EMOM 21 Skill work (AMRAP – Rounds) pick 3 movements and rep count 1 on the first min 2 on the second 3 on the third for 7 rounds *weight or powerlifting no more than 15-20 sec of hard work *gymnastics 20-30 sec of work * cardio...
READ MORE

Barbell 1-31-18

CrossFit Cape Cod – C3 Barbell Club Classic 21 (No Measure) Snatch – 79% x 1 x 3 Clean & jerk – 74% x 1 x 3 Snatch pull on 2″ riser – 90% (of snatch) x 3 x 3 Front squat – 84% x 2 x 4follow each set of front squat by 4 box...
READ MORE

Crossfit Cape Cod 1-31-18

CrossFit Cape Cod – CrossFit   Metcon (Time) Teams of 2 complete 4RFT: 75 Wall Balls, 20/14 50 dumbell snatches, 50/35 25 Burpee Box Jumps, 24/20 Optional Work 5k Run (Time) Max Effort 5k Run
READ MORE

Crossfit Cape Cod 1-30-18

CrossFit Cape Cod – CrossFit   Metcon (Time) 4 Rounds for time 12 C2B 9 Deads, 155/115 6 Hang Power Clean, 155/115 3 Jerks, 155/115 Rx+ use 185/135 Skill work Metcon (Time) 30 Strict C2B Pull ups – Only one set per minute. If you complete 6 reps in your first...
READ MORE

Crossfit Cape Cod 1-29-18

CrossFit Cape Cod – CrossFit   Front Squat (4-4-4-4-4-4) hit a 4 rep max for the day Metcon (AMRAP – Reps) AMRAP 7 of: up ladder by 3’s of: Front Squat, 115/80 Box Jump, 24/20 complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue as far...
READ MORE

Crossfit Cape Cod 1-28-18

CrossFit Cape Cod – CrossFit   Metcon (Time) 4 rounds for time of: 20 power snatches, 95/65 50 double-unders * every time you break a movement complete 5 burpees
READ MORE

Crossfit Cape Cod 1-27-18

CrossFit Cape Cod – CrossFit   Metcon (Time) 9-15-21 reps for time of: Bar-facing burpees Overhead Squat, 75/45 Rx+95/65 rest 5 min 4 Rounds for time of: 15 KB Swings, 53/35 Rx+ 70/53 15 Pull-ups Rx+ CTBPU Run 400 m rest 5 min 3 Rounds for time of: 24 Wall Ball Shots,...
READ MORE

Barbell 1-26-18

CrossFit Cape Cod – C3 Barbell Club Metcon (No Measure) 12 min at each movements: Power snatch + snatch – 65% (of snatch) x 2 sets; 70% x 3 sets muscle cleans (hit a max for the day) clean dead lift (110%x1)X5 EMOM14 1st: 12 dumbell snatches (alt) 50/35...
READ MORE

Crossfit Cape Cod 1-26-18

CrossFit Cape Cod – CrossFit   Metcon (Time) 3 Rounds for time of: 21 Wallballs 20/14 14 Handstand Push-ups 7 Deadlifts 315/205 Optional Work Metcon (AMRAP – Rounds and Reps) 12 minute Muscle up Wave Min 1, complete 1 Muscle up. Min 2, complete 2 unbroken Muscle...
READ MORE

Crossfit Cape Cod 1-25-18

CrossFit Cape Cod – CrossFit   Bench Press (20-20-20) hit a 20 rep max Metcon (AMRAP – Rounds and Reps) AMRAP 12: 12 Burpees 12 TTB 40 Double unders
READ MORE