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

Month

September 2018

C3 barbell 9/14/18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) EMOM 10 1 power snatch @70% 1 over head squat Rest 5 min EMOM10 2 power clean @70% 2 front squats 1 push jerk Rest 5 min EMOM10 1 back squat @80% 4 dumbell rows (each arm)
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CrossFit Cape Cod 9/14/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Deadlift (3-3-3-3) Metcon (AMRAP – Rounds and Reps) Amrap20 500m row 20 wall balls 20/14 10 deadlifts 185/135 RX+ use DL 225/155, WB 25/20
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CrossFit Cape Cod 9/13/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Amrap30 200m run 2 clean @70% of 1 rm 2 front squat 1 jerk 2 pull ups + 2 C2B + 1 BMU
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C3 barbell 9/12/18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard classic 13 (No Measure) Snatch – max for day Clean & jerk – max for day Back squat – max for day 4 sets: 10 1-Arm KB swing/arm 10 pull-ups
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CrossFit Cape Cod 9/12/18

CrossFit Cape Cod – CrossFit View Public Whiteboard Front Squat (8-8-8-8) Metcon (Time) 3 Rounds FT 200m run 400m run 600m run Rest the exact amount of time it takes you to do each effort. Example if it takes you 40 seconds to run a 200m, you rest 40 seconds and then start...
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CrossFit Cape Cod 9/11/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard 9/11 memorial WOD (Time) 2001m Row THEN: For each of the following 9 movements complete 11 reps: Box Jumps (36/24) Thrusters (125/85) Burpee Chest to Bar Pull Ups Cleans (175/120) Hand Stand Push Ups KB Swings...
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CrossFit Cape Cod 9/10/18

CrossFit Cape Cod – CrossFit View Public Whiteboard challenge wod1 (5 Rounds for reps) Five rounds for time with a 4 min clock 15 wall balls 20/14 30 med ball cleans 20/14 max cal row rest 2 min between rounds Score is calories rowed only
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CrossFit Cape Cod 9/9/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) 3 rounds for time 800m run 50 wall balls 20/14 Rx plus 25/20  
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CrossFit Cape Cod 9/8/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (2 Rounds for time) 21-15-9 power cleans 95/65 push press 95/65 Rest 3 min 9-15-21 squat cleans 135/95 push jerk 135/95
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C3 Barbell 9/7/18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) Shoulder press 5-5-5-5 across Squat cleans work up to 80% x 1 x4 sets Hang snatch 2-2-2-2 just above the knee work up to a heavy double catching as low as possible 3 sec pause in rock bottom...
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