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

WOD

Crossfit Cape Cod 5/28/2020

May 27, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 21-18-15-12-9 KBSwings HSPU’S Metcon (No Measure) Accessory Work 5 Rounds :20 sec Farmer Carry :20 sec Front Rack Hold :20 sec OH Hold Try not to put the weight down at anytime. You can use...
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Crossfit Cape Cod 5/27/2020

May 26, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds for Time 30m Bear Crawl 15 Dbell Deadlifts 30m Bear Crawl 50 DU’s Rest 1:00
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Crossfit Cape Cod 5/26/2020

May 25, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 100m run 8 Box Jumps 16 Alt Jumping Lunges
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Crossfit Cape Cod 5/25/2020

May 24, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard 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...
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Crossfit Cape Cod 5/24/2020

May 23, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (5 Rounds for reps) ZOOM Wod EMOM 25:00 Min 1: Push Press Min 2: Plank In-Outs Min 3: Sumo Deadlift High Pulls Rest 2:00
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Crossfit Cape Cod 5/23/2020

May 22, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 100 Rounds For Time This can also be done with a partner if you choose 1 Burpee 2 Air Squats 3 Pushups 4 Alt Lunges Time Cap 35:00
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Crossfit Cape Cod 5/22/2020

May 21, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 10 Rounds For Time 30 DU’s or 60 singles 10 Hang Power Cleans 10 Lungesters Lungester= weight in the front rack position, backward lunge right, backward lunge left, front squat, press
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Crossfit Cape Cod 5/21/2020

May 20, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Metcon For Time 50 Single arm dumbbell deadlifts (25 per arm) 50 Situps 50 Box step ups 50 Single arm dumbbell thrusters (25 per arm)
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Crossfit Cape Cod 5/20/2020

May 19, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) You will accumulate 6:00 handstand hold. Every time you break, do 20 Goblet Squats Score = total goblet squats performed
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Crossfit Cape Cod 5/28/2020

May 27, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) For Time 21-18-15-12-9 KBSwings HSPU’S Metcon (No Measure) Accessory Work 5 Rounds :20 sec Farmer Carry :20 sec Front Rack Hold :20 sec OH Hold Try not to put the weight down at anytime. You can use...
READ MORE

Crossfit Cape Cod 5/27/2020

May 26, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 4 Rounds for Time 30m Bear Crawl 15 Dbell Deadlifts 30m Bear Crawl 50 DU’s Rest 1:00
READ MORE

Crossfit Cape Cod 5/26/2020

May 25, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 15:00 100m run 8 Box Jumps 16 Alt Jumping Lunges
READ MORE

Crossfit Cape Cod 5/25/2020

May 24, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard 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...
READ MORE

Crossfit Cape Cod 5/24/2020

May 23, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (5 Rounds for reps) ZOOM Wod EMOM 25:00 Min 1: Push Press Min 2: Plank In-Outs Min 3: Sumo Deadlift High Pulls Rest 2:00
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Crossfit Cape Cod 5/23/2020

May 22, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 100 Rounds For Time This can also be done with a partner if you choose 1 Burpee 2 Air Squats 3 Pushups 4 Alt Lunges Time Cap 35:00
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Crossfit Cape Cod 5/22/2020

May 21, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) 10 Rounds For Time 30 DU’s or 60 singles 10 Hang Power Cleans 10 Lungesters Lungester= weight in the front rack position, backward lunge right, backward lunge left, front squat, press
READ MORE

Crossfit Cape Cod 5/21/2020

May 20, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (Time) Metcon For Time 50 Single arm dumbbell deadlifts (25 per arm) 50 Situps 50 Box step ups 50 Single arm dumbbell thrusters (25 per arm)
READ MORE

Crossfit Cape Cod 5/20/2020

May 19, 2020
0
CrossFit Cape Cod – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) You will accumulate 6:00 handstand hold. Every time you break, do 20 Goblet Squats Score = total goblet squats performed
READ MORE
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