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Mashpee, MA 02649
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Month

January 2018

Barbell 1-24-18

CrossFit Cape Cod – C3 Barbell Club Metcon (No Measure) work up to a heavy 3X strict press then (3x 80%)X3 Snatch balance (1@90%)X5 Snatch Pulls (100%x3)X5 4 rounds no rest 30′ yoke carry (heavy) 15 box jumps 24″/20″ 10 sit ups 5 push press at...
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Crossfit Cape Cod 1-24-18

CrossFit Cape Cod – CrossFit   Metcon (Weight) EMOM10 1 back squat—(heavy!) (you pick the weight) Metcon (AMRAP – Reps) AMRAP5 Squat Clean to Overhead 165/115 Optional Work Snatch (5×2 as heavy as possible)
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Crossfit Cape Cod 1-23-18

CrossFit Cape Cod – CrossFit   Metcon (AMRAP – Rounds and Reps) AMRAP7 6 OHS, 135/95 12 Cals on Rower Flight Simulator (Time) 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken Double unders for time. Optional Work Deadlift (5-5-5-5) across
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Crossfit Cape Cod 1-22-18

CrossFit Cape Cod – CrossFit   Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats
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Crossfit Cape Cod 1-21-18

CrossFit Cape Cod – CrossFit   Metcon (AMRAP – Rounds and Reps) AMRAP20 21 sit ups 15 walking lunges 9 medball cleans Run 200m
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Crossfit Cape Cod 1-20-18

CrossFit Cape Cod – CrossFit   Metcon (Time) 21-15-9 of Wall Balls, 20/14 Pull ups Thrusters, 95/65 Box Jumps, 30/24 KBS, 70/53 Optional Work Metcon (Time) Accumulate 3 min of an L sit hold
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Crossfit Cape Cod 1-19-18

CrossFit Cape Cod – CrossFit   Metcon (4 Rounds for reps) With a running clock 3x max reps of KBS, 53/35 in 40 seconds, rest :20 between rounds. 3x max reps of HR Push ups in 40 seconds, rest :20 between rounds. 3x max reps of Squats in 40 seconds, rest :20 between...
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Crossfit Cape Cod 1-18-18

CrossFit Cape Cod – CrossFit   Black and Blue (Time) 5 rounds for time 10 Power Cleans, 135/95 10 Burpees
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Barbell 1-17-18

CrossFit Cape Cod – C3 Barbell Club classic 11 (No Measure) Jerk – max for day; 80% of that x 2 x 3 Mid-hang or block snatch – 70% x 3 x 3 Mid-hang or block clean – 70% x 3 x 3 3 sets; no rest: 20 halfmoon (10/side) 10 barbell bent row
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Crossfit Cape Cod 1-17-18

CrossFit Cape Cod – CrossFit   Metcon (Time) Complete for time 50-40-30-20-10 hand release push ups 25-20-15-10-5 TTB Optional Work Metcon (Weight) 7×1 3-Pos. Pausing Squat Clean – climbing. Pause for 2 seconds at each position, checking to to ensure proper...
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