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Mashpee, MA 02649
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Month

December 2018

CrossFit Cape Cod 12/15/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 15: 30 Double unders 20 Box Jumps (24/20) 10 Deadlifts (245/165) Double-Unders (3 attempts of max reps unbroken)
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CrossFit Cape Cod 12/14/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Victoria (Time) 5 Rounds for time: 10 Thrusters (95/65) 14 Box Jumps 24/20” 12 SDHP (95/65) 12 Burpees 27 KB Swings (53/35)
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CrossFit Cape Cod 12/13/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) For Time: 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20 Lateral Barbell Burpees 20 Squat Snatches (95/65) Overhead Squat (3-3-3-3) work up to a heavy set of 3 for the day
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CrossFit Cape Cod 12/12/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) Complete for Time: 1500m Row 100 Double Unders 50 wall balls 20/14 100 Double Unders 1500m Row
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CrossFit Cape Cod 12/11/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Sumo Deadlift (1-1-1-1) hit a 1 rep max for the day Metcon (No Measure) 3 Rounds, Not for Time: 10 Strict Toes to Bar 20 Romanian Deadlifts (45/35) 30 Abmat Sit-Ups 40 Banded Good Mornings
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CrossFit Cape Cod 12/10/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (AMRAP – Reps) Teams of 2 or 3 AMRAP 25: 70/50 Calorie Row, 70 Bar-Facing Burpees, 70 Power Snatches (75/55) 60/40 Calorie Row, 60 Bar-Facing Burpees, 60 Power Snatches (95/65) 50/35 Calorie Row, 50...
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CrossFit Cape Cod 12/9/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Metcon (Time) Complete for time: Run 800m then 3 rounds of: 5 rope climbs 25 back squats 185/135 then run 800m
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CrossFit Cape Cod 12/8/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard Hang Power Clean (3-3-3-3) work up to a heavy set of 3 Metcon (Time) 3 Rounds for time: 20 Hang Power Cleans (95/65) 20 Front Squats (95/65) 20 Push Press (95/65) RX + 115/75
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12/7/18

CrossFit Cape Cod – C3 Barbell Club View Public Whiteboard Metcon (No Measure) work up to an 8 rep max lunge 4 each leg. in a 15 min window establish a max complex 4 dead lifts 2 hang power cleans 1 push jerk Rest 5min 5 rounds no rest: 10 dumbbell snatches alt. 10 push ups...
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CrossFit Cape Cod 12/7/18

CrossFit Cape Cod – CrossFit   View Public Whiteboard The Other Total (Total Weight) Clean (1 Rep Max) Bench Press (1 Rep Max) Overhead Squat (1 Rep Max)
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