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Mashpee, MA 02649
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Month

July 2018

CrossFit Cape Cod 7/17/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Complete for time: 12 handstand push-ups 15 back squats 205/155 20 burpees 9 handstand push-ups 18 front squats 185/135 20 burpees 6 handstand push-ups 21 overhead squats 135/95 20 burpees Use 1 barbell...
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CrossFit Cape Cod 7/16/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) Double DT 10 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks Men use 155 lb., women use 105 lb. Or, Heavy DT 5 rounds for time of: 12 deadlifts 9 hang power cleans 6 push jerks Men...
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CrossFit Cape Cod 7/15/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Josie (Time) Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the...
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CrossFit Cape Cod 7/14/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 20 200m run 10 burpee box jumps 20/24 200m run 10 single arm dumbell OHS alt. every 5 reps 50/35
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C3 Barbell 7/13/18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Classic 34 (No Measure) Snatch – max Clean & jerk – max Back or front squat – max Rest 10 minutes between exercises, but stay warm.
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CrossFit Cape Cod 7/13/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For time: 8 deadlifts … No dropping from the top 40 sit-ups 80 double-unders 4 rope climbs 80 wall-ball shots 20/14 4 rope climbs 80 double-unders 40 sit-ups 8 deadlifts 255/185 for deadlifts Rx+...
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CrossFit Cape Cod 7/12/18

CrossFit Cape Cod – CrossFit View Public Whiteboard EMOM 21 Skill work (AMRAP – Rounds) Pick 3 movements and a rep count for each of the three movements. Movement 1 on the first min Movement 2 on the second Movement 3 on the third min. Ect. For 7 rounds Guide for...
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C3 barbell 7/11/18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) EMOM10 1 snatch 1 hang snatch 1 OHS rest 5 min EMOM10 1 squat clean 1 push press 1 push jerk you pick the weight climb if you can.
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CrossFit Cape Cod 7/11/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) For time: 100 chest-to-bar pull-ups 100 handstand push-ups 100 GHD sit-ups 100 one-legged squats, alternating
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CrossFit Cape Cod 7/10/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard 1000m Row (Time) Max Effort 1000m Row 5X rest as needed between efforts. 2-4 min.
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