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

Month

October 2020

Crossfit Cape Cod 10/25/2020

CrossFit Cape Cod – CrossFit View Public Whiteboard PAM (team workout) (Time) PAM 300 Double Unders/600 Singles 275 sit-ups 250 air squats 200 Overhead Walking Lunges (45#/25#)/(25#/15#) 100 Deadlifts (135#/95#)/(95#/64#) One partner working at a time-Share Pam load however...
READ MORE

Crossfit Cape Cod 10/24/2020

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds for Time 15 KBS 53/35 12 Thrusters 115/75 Run 200m RX+ KBS 2 pood/1.5 pood thruster 135/95
READ MORE

Crossfit Cape Cod 10/23/2020

CrossFit Cape Cod – CrossFit View Public Whiteboard Power Clean (Build in weight) 2 reps Every 90 seconds for 15:00 minutes Metcon (5 Rounds for reps) EMOTM for 15:00 Minute 1: 40 Double Unders Minute 2: 10 Pushups Minute 3: 8 Toes to Bar
READ MORE

Crossfit Cape Cod 10/22/2020

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 800m run 20 Ground to Overhead 135/95 30/20 cal row 800m run 30/20 cal row 20 Ground to Overhead 135/95 800m run Metcon (Time) For Time 800m run 20 Ground to Overhead 135/95 30/20 cal row 800m run...
READ MORE

CrossFit Cape Cod 10/21/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Back Squat Every 2:00 for 10:00 Set 1 6 reps @ 75% of 1 rm Set 2-4 3 reps @ 85% Set 5 6 reps & 75% 15:00 AMRAP (AMRAP – Rounds and Reps) 15 Wall Balls 20/14# 10 Pullups 5 Burpee Box Jump Overs 24/20 RX+ Chest to...
READ MORE

CrossFit Cape Cod 10/20/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) For max reps at each station, compete in any order: Tabata pull-ups Rest 1 minute Tabata sit-ups Rest 1 minute Tabata shoulder presses Rest 1 minute Tabata hip extensions Rest 1 minute Tabata...
READ MORE

CrossFit Cape Cod 10/19/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Otis (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 1 back squat, 1 shoulder press, 1 deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats, 3 shoulder presses, 3 deadlifts Etc....
READ MORE

CrossFit Cape Cod 10/18/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To...
READ MORE

CrossFit Cape Cod 10/17/20

CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 50-40-30-20-10 reps for time of: Wall-ball shots Row (calories) Sit-ups Men: 20-lb. ball to a 10-ft. target Women: 14-lb. ball to a 9-ft. target
READ MORE

CrossFit Cape Cod10/16/20

CrossFit Cape Cod – CrossFit View Public Whiteboard clean complex (building up to a heavy single for the day) complete 1 clean from the just below the knee,1 just above the knee and the last rep from the ground. all touch and go.
READ MORE