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

Month

March 2018

CrossFit Cape Cod 3-15-18

CrossFit Cape Cod – CrossFit   View Public Whiteboard 60/90/150 Thruster,BFF,ROW (Time) 30- 95/65 thrusters 20 bar facing burpees 50 cal row 20-115/75 thrusters 30 bar facing burpees 50 cal row 10- 135/95 thrusters 40 bar facing burpees 50 cal row
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C3 Barbell 3-14-17

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard classic 30 (No Measure) Snatch – 85-90% x 1 Clean & jerk – 85-90% x 1 Back extensions – 2 x 10 (no weight)core work your choice
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CrossFit Cape Cod 3-14-18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Bench Press (5-5-5-5-5) Metcon (AMRAP – Rounds and Reps) AMRAP15 5 cleans 135/95 10 Toes to Bar 15 wall balls 20/14
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Crossfit Cape Cod 3-13-18

CrossFit Cape Cod !!!!!!!!!!!!!!!!!NO classes for the rest of the day!!!!!!!! Hopefully we have power tomorrow morning for the 5:30am class. this is tomorrows WOD   View Public Whiteboard Bench Press (5-5-5-5) Metcon (AMRAP – Rounds and Reps) AMRAP15 5 squat cleans...
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CrossFit Cape Cod 3-12-18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Reps) For max reps at each station: Tabata chest-to-bar pull-ups Rest 1 minute Tabata sit-ups Rest 1 minute Tabata shoulder presses Rest 1 minute Tabata hip extensions Rest 1 minute Tabata...
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Crossfit Cape Cod 3-10-18

CrossFit Cape Cod – CrossFit   View Public Whiteboard OPEN GYM Do a work out you missed or strength component you missed.
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Crossfit Cape Cod 3-9-18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups...
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CrossFit Cape Cod 3-8-18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (5 Rounds for time) Row 250 meters Row 500 meters Row 1,000 meters Row 500 meters Row 250 meters Rest 1 minute between efforts.
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Crossfit cape cod 3-7-18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 5 rounds for time of: Run 400 15 thrusters Men: 95 lb. Women: 65 lb. Optional Work Max reps bench press (AMRAP – Reps) men: body weight women: 3/4 body weight
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Crossfit Cape Cod 3-6-18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 25 1 rope climb 15′ 10 kettle bells 53/35 10 push ups Rx+ 70/53 kettle bell, ring push ups with feet on 45# plate Band pull aparts (No Measure) 100 band pull aparts
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