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

Month

August 2019

CrossFit Cape Cod 9/1/19

CrossFit Cape Cod – CrossFit *********    9AM CLASS ONLY ON LABOR DAY    ************* View Public Whiteboard Johnson (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 9 Deadlifts, 245# 8 Muscle-ups 9 Squat Cleans, 155# In honor of 1st Lt. Michael E. Johnson, 25, of the...
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CrossFit Cape Cod 8/31/19

CrossFit Cape Cod – CrossFit ******* Labor day 9AM class only,  No more 630 AM class starting September******* View Public Whiteboard Metcon (Time) In teams of two, every 4 minutes x 7 rounds: Run 400m together 21 *Synchronized kettlebell swings/goblet squats, (53/35) 12...
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CrossFit Cape Cod 8/30/19

CrossFit Cape Cod – CrossFit ******* Labor day 9AM class only and no more 630 AM class in September******* View Public Whiteboard Metcon (4 Rounds for reps) 4 Rounds for max reps of: 1:00 of Burpees 1:00 Wall balls 20#(14#) 1:00 Deadlifts 115#(75#) 1:00 Medball sit ups...
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CrossFit Cape Cod 8/29/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) In 10:00 build to a 1 rep power clean Then with a partner: 3 Rounds each for time of: 15 Kettlebell swings 53#(35#) Row 300 Meters *One person does the 15 swings and the 300-meter row, then the next person...
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CrossFit Cape Cod 8/28/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Back Squat (5-5-5) Metcon (Time) 3 Rounds for time of: 21 Toes to bar 15 Back Squats, 185#(125#) 9 Push jerks, 185#(125#)
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CrossFit Cape Cod 8/27/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (No Measure) 5 Rounds of: 0:00 – 2:00 Row 500(450) meters 2:00 – 4:00 AMRAP 50 single unders + 10 double unders (save 0:10 for rest) 4:00 – 6:00 Run 400-meters *As fast as possible 6:00 – 8:00 Practice a gymnastics...
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CrossFit Cape Cod 8/26/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For time: Row 50 calories 30 Burpees to a target (both hands touch) 6-8″out of reach 40 Single arm overhead squats 50#(35#) 50 Pistols 25 Box jump overs 30″(24″)
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CrossFit Cape Cod 8/25/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Every 2:00 x 4 sets 5 Push press * as heavy as possible Then: 10 – 2 min rounds Rounds for max reps: 0:15 Strict pull-ups 0:30 Push-ups 0:45 Air squats 0:30 Rest score is total reps of all...
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CrossFit Cape Cod 8/24/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (No Measure) 5 Rounds NOT for time: 6 Back squats* 6 Box jumps, 30″/24″ 100′ sled pull 90/45 200m Row, sprint *As heavy as possible without a break in the set or without a breakdown in technique.
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CrossFit Cape Cod 8/23/19

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds for time w/ a partner: 60′ double kettlebell front rack walking lunge 53#(35#) 60′ walking lunge *Unloaded 400 meter run *Partner 1 does the lunges and the run then partner 2 goes. Each...
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