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Crossfit Cape Cod Saturday January 16th 2016 WOD

Crossfit Cape Cod 1-16-16 strength back squat 2-2-2-2-2 metcon 1 min each station back ext Wall Ball 20#/14# cal row push ups sumo dead lift high pull 95#/65# ring dips sit ups box jumps 24/20 optional 4 set  go for unbroken  rest as needed between sets 5 bar muscle ups 10 chest...
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1-15-16

CrossFit Cape Cod – CrossFit Weightlifting Split Jerk (1-1-1-1-1) work up to a heavy 1 rep focusing on speed under the bar. Metcon Metcon (Time) 21-15-9 kb swings 70#/53# front squat 135#/95# Optional Work Metcon (No Measure) EMOM 14 min odds 5 muscle ups evens 20 pistols
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Crossfit Cape Cod Friday January 15th 2016 WOD

Crossfit Cape Cod 1-15-16 Strength split jerks work up to a heavy single not a max focus on speed under the bar Metcon 21-15-9 kb 70#/53# front squats 135#/95# optional emom 14 Odd 5mu even 20 pistols Check out this Wodapalooza link to watch coach Mason and some of the other Best...
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1-14-16

CrossFit Cape Cod – CrossFit Skill work This is the time to develop technique, muscle memory and focus on body awareness. Choose movements you find to be difficult and practice them at a sustainable pace. The conditioning element is just part of the fun. Metcon (No Measure)...
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Crossfit Cape Cod Thursday January 14th WOD

Love this guy! Crossfit Cape Cod 1-14-16 skill work emom 12 pick 2 movements and reps for about 40 sec of work 1 movement one odd 1 movement on the even then pick 2 different movements emom 12
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1-13-16

CrossFit Cape Cod – CrossFit Metcon Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight Optional Work Metcon (Time) for time 4 rounds 20 back ext 20 du 20 GHDSU
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Crossfit Cape Cod Wednesday January 13th WOD

Crossfit Cape Cod 1-13-16 Metcon if we are short on bars for a class find a partner have one person go first and spot each other on the bench. pushing each other but not sacrificing form for intensity! “Linda” 10-9-8-7-6-5-4-3-2-1 Deadlift: 1 1/2 body weight Bench...
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1-12-16

CrossFit Cape Cod – CrossFit Overhead Squat (5-5-5-5) Metcon (AMRAP – Reps) “Death by burpee & pull ups” on min 1 – 1 burpee , 1 pull up min 2 – 2 burpees, 2 pull ups min 3 – 3 burpees, 3 pull ups….ect. go until you can’t...
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Crossfit Cape Cod Tuesday January 12th 2016 WOD

Crossfit Cape Cod 1-12-16 Strength Over head squats building to a heavy set of 5-5-5-5 Met con “Death by burpee & pull ups” on min 1 1 burpee , 1 pull up min 2 2 burpees, 2 pull ups min 3 3 burpees, 3 pull ups…. go until you can’t complete the work on...
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1-11-16

CrossFit Cape Cod – CrossFit Sumo Deadlift (3-3-3-3) Focus on tight set up position, shoulders locked in, core tight. Metcon (AMRAP – Reps) amrap 3 min ascending reps 1,1,1 then 2,2,2… of snatch 75#/45# box jump overs 24″/20″ toes to bar rest 1 min...
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