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

Month

February 2019

CrossFit Cape Cod 3/1/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 –...
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Crossfit Cape Cod 2/28/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 16 EMOM Minute 1: 30 sec wall sit Minute 2: 200m row Minute 3: as many wall balls as possible 20/14 Minute 4: 20 situps RX+ Goblet wall sit 36/26# Wall ball 10′ marker Score = total wall...
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Crossfit Cape Cod 2/27/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 16-12-8-4 Burpee Box Jumpovers 20/24 8-4-6-2 Ring Muscle ups sub for muscle up is 1 ring row/1 dip Cash out 1 mile run- log one mile time in notes
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CrossFit Cape Cod 2/26/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 0-4:00 3 Rounds of Cindy (5 pull-ups, 10 pushups,15 air squats) 4:00-8:00 30 HSPUS 8:00-12:00 3 Rounds of Cindy 12:00-16:00 30 Pistols Score is total reps
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Crossfit Cape Cod 2/25/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 4 RFT 15 Deadlifts 265/185 150 ft Dumbbell Front rack lunge 50/35 150 ft Dumbbell Farmers Carry 50/35
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CrossFit Cape Cod 2/24/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Bench Press (6-6-6-6 add as you go) Metcon (Time) 2 RFT 80 DU’s 40 Pushups 20 Pullups
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Crossfit Cape Cod 2/23/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 16 Rounds 10 Situps 8 burpees 100m Run RX+ GHD situps
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CrossFit Cape Cod 2/22/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target
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Crossfit Cape Cod 2/21/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Power Snatch (1-1-1) in a 10 min window Metcon (Time) then 5 minute transition to 30 Power Snatches @ 60% of 1RM Rest 2:00 20 Power Snatches @ 70% of 1RM Rest 2:00 10 Power Snatches @ 80% of 1 RM
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