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

Crossfit Cape Cod 6-5-16

CrossFit Cape Cod – CrossFit Metcon (Time) For time: 1,000-meter row 100 push-ups 750-meter row 75 push-ups 500-meter row 50 push-ups
READ MORE

Crossfit Cape Cod 6-4-16

CrossFit Cape Cod – CrossFit Metcon (Time) Complete The following for time run 800m 100 double under 80 sit ups 50 DU’s 60 knees to elbow 50 Du’s 40 ghdsu 100 DU’s run 800m Optional Work Metcon (Weight) EMOM 10 2 unbroken squat snatch 1 Legless rope climb
READ MORE

Crossfit Cape Cod 6-3-16

CrossFit Cape Cod – CrossFit Metcon (6 Rounds for reps) 3 Rounds Max Reps of both Strict HSPU in 30 seconds – rest 1 minute between sets… finish all strict sets before moving to kipping Then: 30 seconds max reps Kipping HSPU – rest 1 minute after each set If we don’t...
READ MORE

Crossfit Cape Cod 6-2-16

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Reps) AMRAP 24 24 medball cleans 20/14# 24 cal row 24 KB snatches 12 each hand 53#/#35 Post times to comments below…. Wonder why the WOD hasn’t posted in Wodify? Don’t worry it will be there by the time...
READ MORE

Crossfit Cape Cod 6-1-16

CrossFit Cape Cod – CrossFit Push Press (5-5-5-5) Metcon (Time) 4 rounds for time Run 400 10 kbs 53/35 10 burpees 10 wall balls 20/14 RX plus 70/53 on KB, burpee to 6″ target, 30/20 wall ball 10′ target Optional Work Metcon (7 Rounds for reps) parallete L sit...
READ MORE

Crossfit Cape Cod 5-31-16

CrossFit Cape Cod – CrossFit Front Squat (5-5-5-5) do all sets at 80% of your 1 rep or estimated one rep max. Metcon (Time) 1-2-3-4-5-6-7-8-9-10 box jumps 24″/20 deadlifts 80% of your 1RM finish with 100 double unders
READ MORE

Crossfit Cape Cod 5-30-16

CrossFit Cape Cod – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005....
READ MORE

Crossfit Cape Cod 5-29-16

CrossFit Cape Cod – CrossFit Metcon (AMRAP – Rounds) EMOM 20 even 10 SDLHP 95#/65# odd 15 ring dips
READ MORE

Crossfit Cape Cod 5-28-16

CrossFit Cape Cod – CrossFit Metcon (Time) Teams of 2-3 for time 1000m row 500 double unders 400m sled push 50m up and back with 135#/90# on the sled 300 sit ups 200 push press 95#/65# 100 burpees over the bar
READ MORE

Crossfit Cape Cod 5-27-16

CrossFit Cape Cod – CrossFit Metcon (Time) 6 Body Weight Power Cleans/12 Box Jump Overs (24″/20″)/24 hand release Push-Ups 5 Body Weight Power Cleans/10 Box Jump Overs/20 hand release Push-Ups 4 Body Weight Power Cleans/8 Box Jump Overs/16 hand release Push-Ups 3 Body...
READ MORE