Crossfit Cape Cod 8-22-17
CrossFit Cape Cod – CrossFit Front Rack Lunge (4-4-4-4-4) Do 2 reps each leg forward lung steps from the rack Metcon (Time) 21-15-9 toes to bar HSPU 50 double unders after each round READ MORE
168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648
Mashpee, MA 02649
(508) 648-5648
WOD
Crossfit Cape Cod 8-21-17
CrossFit Cape Cod – CrossFit Squat Clean and Jerk (1-1-1) work up to a heavy single for the day try to hit around 90% Metcon (Time) 5 rounds for time of: 10 Power Cleans, 135/95 10 Burpees Optional Work Back Squat (2-2-2) hit a heavy set of 2 READ MORE
Crossfit Cape Cod 8-20-17
CrossFit Cape Cod – CrossFit Metcon (Time) for time 1 mile run 50 box jump overs 24″/20″ 30 clean and jerks 135/95 1 mile run READ MORE
Crossfit Cape Cod 8-19-17
CrossFit Cape Cod – CrossFit Metcon (Time) 21-15-9 Thrusters, 135/95 Bar Muscle upsscale bar muscle ups with 1 pull up and 1 ring dip. Snatch (3×1 @ 90%) 3 set of 1 at 90% do not exceed in weight. focus is on jump and shrug today. Optional Work Durante Core (No... READ MORE
Crossfit Cape Cod 8-18-17
CrossFit Cape Cod – CrossFit Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# Plate In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB... READ MORE
Crossfit Cape Cod 8-17-17
CrossFit Cape Cod – CrossFit EMOM 21 Skill work (AMRAP – Rounds) pick 3 movements and rep count 1 on the first min 2 on the second 3 on the third for 7 rounds *weight or powerlifting no more than 15-20 sec of hard work *gymnastics 20-30 sec of work * cardio... READ MORE
Crossfit Cape Cod 8-16-17
CrossFit Cape Cod – CrossFit Randy (Time) For Time: 75 Power Snatches, 75# In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. To learn more about Randy click here Metcon (No Measure) EMOM 12... READ MORE
Crossfit Cape Cod 8-15-17
CrossFit Cape Cod – CrossFit Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile Run In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan. To learn more about Jerry click here Front Squat (5-5-5) hit 3 set of five... READ MORE
Crossfit Cape Cod 8-14-17
CrossFit Cape Cod – CrossFit The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base... READ MORE
Crossfit Cape Cod 4-5-17
CrossFit Cape Cod – CrossFit Bear Complex (7-7-7-7) Power Clean Front Squat Push Press Back Squat Second Push Presswork up to your heaviest set of 7 reps. Metcon (Time) 500 dbl or singles for time Rx plus every time you break do 5 HSPU and 5 wall balls 20/14 READ MORE
Crossfit Cape Cod 8-11-16
CrossFit Cape Cod – CrossFit Metcon (Time) For time: Row 500 meters 20 GHD sit-ups Row 500 meters 40 Toes to bar Row 500 meters 60 Sit-ups ***There will not be a mobility class tonight with Amy. But you can join us on Sunday at 10:00 to get your YOGA on. READ MORE
Crossfit Cape Cod 7-31-16
CrossFit Cape Cod – CrossFit Metcon (3 Rounds for reps) AMRAP 6 6 medball cleans 20/14 6 wall balls 20 double under Rest 2 min AMRAP 8 8 medball cleans 8 wall balls 40 double unders Rest 2 min AMRAP 4 min 4 medball cleans 4 wall balls 10 double unders READ MORE
Crossfit Cape Cod 2-27-16
CrossFit Cape Cod – CrossFit Metcon If you plan on doing 16.1 on Saturday do skill work alternating movements for the first 10 min and 2 other movements for the last 10 min CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar... READ MORE
Crossfit Cape Cod 1-24-16
CrossFit Cape Cod – CrossFit Metcon Metcon (Time) 21-15-9 reps for time of: Back squats 135#/95# (from the rack) Broad jumps over mat OH walking lunge 95#/75# READ MORE
Crossfit Cape Cod 1-23-16
CrossFit Cape Cod – CrossFit Metcon Metcon (Time) C3 Team Chipper 100 thrusters 95#/75# 80 deadlifts 135#/95# 60 toes to bar 40 burpee box jump overs 24″/20″ 20 hang power cleans 135#/95# 10 rope climbs READ MORE
Crossfit Cape Cod 1-22-16
CrossFit Cape Cod – CrossFit Metcon pick one and push hard! Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups Optional... READ MORE
Crossfit Cape Cod 1-21-16
CrossFit Cape Cod – CrossFit Metcon ECC 2016.2 (Time) 4 rounds for time of: 25 cal row 15 burpees over the erg READ MORE
Crossfit Cape Cod 1-20-16
CrossFit Cape Cod – CrossFit Weightlifting Halting Snatch Grip Deadlift ( 5-5-5-5-5) Using your 1rm snatch weight, 5reps with a 2sec pause just below the knee. Explode into the 2nd pull of the snatch finishing with the shrug. Practice and use hook grip. Metcon Metcon... READ MORE
CrossFit Cape Cod
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