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

Friday

August 17, 2012

CrossFit Cape Cod Workout Of The Day

1. Snatch 70% Of Your 1 Rep Max 1x On The Minute For 9 Minutes

2. Clean and Jerk 70% Of Your 1 Rep Max 1x On The Minute For 9 Minutes

Both Are Full Squat Below Parallel

3. As Many Rounds As Possible In 8 Minutes
8 Front Rack Reverse Lunges (4/side) 155, 105 – From the ground, no racks.  Back knee kisses the ground
16 Dead Lifts 155, 105
24 Leg Lifts – Lie on your back with legs extended, 1″ off the ground.  Lift your legs to perpendicular.
32 Double Unders


NATION WIDE PALEO CHALLENGE

Reebok Sponsored Flash WOD!!! This Sunday On Craigville Beach. Reebok will be setting up a tent at 10:00. The following information was sent to CrossFit Cape Cod:

 …Feel free to stop by and say hello before and after the WOD and introduce yourself.  We have affiliates from all over New England coming to Cape Cod to partake in this epic event.  Let your members attending know the WOD in advance and scale them appropriately.  The WOD is as Follows:

5 Rounds for Fun
10 push ups
10 situps
10 air squats
10 burpees
Then,
100 walking lunges
Then,
Run in the water and cool off!

Can’t wait to see you all there!

Justin Coelho
Affiliate Relationship Manager
Fitness & Training
Reebok International
1895 J.W. Foster Blvd.
Canton, MA 02021
Office: (781) 401-7734
cell: (781) 364-0892
Reebok. Your Outfitter For CrossFit & The Reebok CrossFit Games


Updates Coming Soon About The September 1st Fundraiser Competition. Only 16 Days Away!

About the Author
  1. Amy Sch Reply

    Yay! I finally made the blog 🙂 🙂

  2. Amy Sch Reply

    Mark, are we thinkng of doing this challenge?

  3. Mark Lee Reply

    yes-whoever wants to join it-we have registered a team!

  4. Amy Sch Reply

    Okay, I’m in 🙂

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